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02-19-2007, 08:51 PM
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Ya, after the vomiting I felt like I could run through a brick wall, it was awesome. 
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"Train beyond the pain... and death is your only release." Steve Michalik 
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02-20-2007, 09:29 AM
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Feb 20, 2007
Tue: Heavy Push/abs - 30 min cardio
BB Flat Bench: 235x3 240x2 245x2 250x1 255x1 (assisted) My stupid fvcking spotter racked the bar on the last set as I was pushing through the rep. I wanted to fvcking kill him because I would have racked it myself. I was too knackered after that to try 255 again. BB Incline Bench: 155x8 (too light) 185x5 195x3 200x2 I wanted to do DBs but there are no 95 lb. DBs in the gym and 90's were too light and 100's too heavy so I wen't with the BB. I had surprising strength on it and could have gone heavier. In fact, I had a real intense workout today. It owned. BB Military Press: 135x6 155x5 165x4 Again, surprisingly stronger on this lift. I should have started heavier DB Front Raise: 55x9 Decline CGBP: 185x5 185x4 185x2 Not sure how heavy I should go on these. DB Hanging Leg Raise: 17.5x12 17.5x12 17.5x12 I'm not sure where the intensity came from in this workout but I felt like exploding. I was much stronger on my lifts than last week.
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"Train beyond the pain... and death is your only release." Steve Michalik
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02-20-2007, 10:24 AM
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Because if he was your partner he needs to learn how to properly spot someone.
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02-20-2007, 10:27 AM
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Dek. If you don't feel sick after, then you havn't worked hard enough!
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02-20-2007, 10:33 AM
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I like to keep my hands 6-8 inches apart on these and do them on a decline. It allows me to do more weight and puts more emphasis on the tris, rather than the shoulders.
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
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02-20-2007, 12:51 PM
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"Go hard or Go Home"
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02-20-2007, 01:30 PM
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__________________
"Train beyond the pain... and death is your only release." Steve Michalik
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02-21-2007, 06:36 AM
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__________________
"Train beyond the pain... and death is your only release." Steve Michalik
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02-22-2007, 08:27 AM
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Feb 22, 2007
Thur: Heavy Leg/Light Pull - 20 min cardio
ATG Squats: 235x6 275x3 280x1 290xfailed 285x1 I squatted 290 in the desert but lost some over the week I took off and the cold I had. I probably could have gotten 280 twice which is why I tried 290; I failed and re-racked with 285. Widows: 475x25 I wen't too light on these but did a few extra reps. 90 more lbs. is probably about right. SLDL's: 295x6 335x3 345x2 355x1 Abbductor/Adductor work: 2 eachxfailure DC Calves 225x10 225x8 225x7 Rack Deads: 335x6 340x6 350x6 355x5 T-bar Rows with Y-handle: 180x9 180x8 180x8 My left lat was giving me problems again. Note: I only count the plates, not the bar for weight on these. Pull-ups w/5sec neg: bwx3 bwx3 bwx3 I wanted to do face pulls because of my left lat being sore but the cable pulleys aren't set up correctly for them. I should probably have done some upright rows instead but oh well. BB Curls: 105x9 105x8 105x6 It was a solid workout. My squats are coming back to what they were when I left the desert and I'm loving the rack-deads.
__________________
"Train beyond the pain... and death is your only release." Steve Michalik Last edited by Merk0135; 02-22-2007 at 07:48 PM.
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02-22-2007, 05:57 PM
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Diet Snapshot
I used to post my diet everyday in my old log but that got to be too much. Instead, I'll occasionally post what I eat. Today I did heavy leg/light pull and 20 min of cardio. My food and supp intake looked like this:
0730: 2 caps Cissus-RX, 2 scoop wpi w/water. 1 cup oatmeal w/raisins and splash of skim milk. 1 bananna. 1 cup coffee. 1 multi-vit, 1000mg Vit-C 0830: 46 grams BCAAs; 2 grams kre-alk 0845: Moved heavy ass weights 1040: 23 grams BCAAs 1045: 20 min cardio 1130: 23 grams BCAAs; 2 grams Kre-alk 1200: 2 scoops WPI w/1 scoop Waxy Maize in water, 1 Multi-Vit, 1000mg Vit-C 1330: Sweet Potatoe, 2 large chicken breasts, 1 cup green tea 1500: 2 caps Cissus-RX 1620: Turkey breast and roast beef sandwich on whole wheat bread w/gourmet mustard, lettuce and slice of tomato, 2 hard boiled eggs, 1 plum 1900: 2 cans tuna, 2 hard boiled eggs, 1 glass skim milk 2000: 2 scoops WPI w/skim milk, 400mg Magnesium, 50 mg zinc
__________________
"Train beyond the pain... and death is your only release." Steve Michalik Last edited by Merk0135; 02-22-2007 at 05:59 PM.
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02-23-2007, 06:33 PM
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Feb 23, 2007
Fri: Light push/abs - 30 min cardio
BB Flat Bench: 195x10 195x8 195x8 185x8 BB Decline Bench: 185x8 185x8 185x7 DB Arnold Press: 45x12 45x10 45x10 DB Rear Delt Bent Over Raise: 45x10 Skulls : 85x12 90x8 90x7 Reverse Bench Crunches: 80x12 80x11 80x10 I was tierd going into the gym today because I didn't make it in until 8 p.m. I had to work a 12 hour shift because my squadron is ran by a bunch of idiots. Anyway, I downed a cup of coffee and lifted. Still had a good workout.
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
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02-26-2007, 08:04 PM
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Feb, 26, 2007
Mon: Heavy Pull/light leg - 20 min cardio
Sumo Deads: 315x4 345x2 355x1 360x1 Power Surge! I had full intensity! BB Rows: 220x4 225x3 225x3 Chins w/5 sec neg: bwx4 bwx5 bwx4 BB Curls: 105x10 105x8 105x8 ATG Pause Set Squats: 195x11 200x9 200x8 Leg Press: 270x12 (way too light) 360x12 380x12 This is where I started to fatigue. I tried hack squats but my legs were fried. These 12 hour shifts gotta stop, lol. SLDLs: 235x8 235x8 235x8 Standing DC Calves: 225x9 225x8 225x7 Abductor/Adductor: 2 eachxfailure After work I pounded a cup of black coffee and wen't to the gym. I had an intensity that I'm not sure has been matched in any of my previous workouts. Sumos Jumped 15 lbs. and BB rows are continuing to get stronger as well as all my other lifts. It was an awesome workout.
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
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02-27-2007, 07:21 PM
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Feb 27, 2007
Tue: Heavy Push/abs - 30 min cardio
BB Flat bench: 240x3 245x2 250x1 255x1 260x1 (little assist) DB incline: 100x3 100x3 100x3 Military Press : 150x5 155x3 155x4 Power Partials: 47.5x10 RGBP: 155x8 175x7 180x7 Ab Variant I had a good workout. I'm definatly getting stronger in my pressing movements, especially military press. I had crap for sleep last night, about 4 hours so I didn't know what to expect today. I ditched work and slept in my truck for a few hours though, LOL.
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
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03-01-2007, 06:14 PM
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Mar 1, 2007
Thur:: Heavy leg/light pull - 20 min cardio
ATG Squats: 235x6 275x3 285x2 290x1 295x1 (spotted) Widows: 540x15 A bit too heavy. LOL, I can't seem to find the right weight for these. My my hips and legs were a bit taxed more than normal today though. SLDL: 315x3 355x2 360x1 Abbductor/Adductor: 2 eachxfailure DC Standing Calves: 225x10 225x8 225x8 Rack Deads: 345x6 355x6 365x3 T-Bar Rows w/v-bar 190x8 190x8 190x8 Face Pulls: 150x12 175x12 185x11 DB Bent Over Rear Delt Raise: 50x9 BB Curls: 105x10 105x8 105x8 I wasn't 100% today. This week at work has taken it's toll and my hips were a little warped going into the workout. I still had a productive workout though. You can't expect to be 100% everyday. Excuses are for the children.
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
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03-02-2007, 08:09 AM
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That's why they call us warriors
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03-02-2007, 03:18 PM
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Mar 2, 2007
Fri: Light Push/Abs - 30 min cardio
BB Flat Bench: 200x10 200x7 190x8 185x8 BB Decline Bench: 185x8 185x7 175x8 Arnold Press: 50x10 50x8 50x8 DB Front Raise: 50x10 Dips: bwx12 bwx11 bwx10 DB Reverse Bench Crunch: 85x15 85x12 85x12
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
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