Mike's Training Log

[BigMikeD]

04/09 Chest / Shoulders / Tris

Weight: 206

Buddy of mine tagged along today, it was pretty awesome being able to get some forced reps in.

Best thing of all though, NO PAIN IN MY CHEST TODAY!

Flat BB Press
135 x warm
185 x warm
265 x 6
265 x 6
265 x 6 last two reps were forced
265 x 4 last rep was forced

Incline DB press
85's x 8 x 1
95 x 7 x 1
100 x 6 x 1
100 x 4 x 1

Incline DB Flys
50's x 10 x 2
50 x 8 x 1

Weighted parallel bar Dips
+50 x 10 x 2
+60 x 8 x 1

CGBP
185 x 10 x 1
185 x 8 x 1
165 x 8 x 1

DB Shoulder press
65 x 8 x 1
70 x 7 x 1
75 x 6 x 1

DB side Lat Raises
30 x 12 x 3 sets

BO Rear lat raises
25 x 12 x 3 sets

Cardio: 30 mins on tready, 3.3mph 13.0 incline


I've kind of been into wearing sweatshirts while I WO latley... I don't know if there is anything to this, but it just seems like i feel a bit looser from staying constantly warm. The only down side is when i take it off it looks like i just showered with my cloths on or something.

[Gill]

Glad you're feeling better bro.

How in the hell do you not die from boredom while sitting on a treadmill for 30 minutes. I'd go nuts.

[Blueice]

Originally Posted by BigMikeD

I've kind of been into wearing sweatshirts while I WO latley... I don't know if there is anything to this, but it just seems like i feel a bit looser from staying constantly warm. The only down side is when i take it off it looks like i just showered with my cloths on or something.

Haha. Dude try going through 3 hours of wrestling practice cutting some water weight before match days. Sweats, plastics, and shorts and a t shirt in a small ass 75 degree room. I know how you feel. But I like to work out in long sleeves rather than a short sleeve t shirt, keeps me feeling warm in between sets and switching exercises.

[Gill]

Wish I could stand heat like that. I'm REALLY temperature sensitive. I get headaches so easily.

[ambientdeath]

Wow, I wear wifebeaters and/or teeshirts with normal shorts on. I couldn't imagine wearing pants, never mind a sweater.

[BigMikeD]

Im not a heat person at all... In fact i cant remember the last time my AC was in the off position in my car.

I do my WO's in the morning though and im usually not completely awake and warmed up so thats probably why the sweatshirt helps.

I wish i could find a pair of warm up pants that fit well enough... id wear those too.

[BigMikeD]

04/11 Back / Bi's / abs

Weight: 203.5

BORs
135 x warm
185 x 10 x 1
225 x 8 x 1
225 x 6 x 1
225 x 5 x 1

Tbar rows (pfft Fvck the lame little tbar set up thing they have, just grabed a oly bar and found myself a quiet corner and went to work!)
135 x 8 x 2
135 x 6 x 1

Wide Grip Lat PD
165 x 8 x 1
185 x 6 x 1
185 x 4 x 1

Single Arm DB Rows
100 x 8 x 4 sets

EZ bar preachers
90 x 12 x 1
90 x 9 x 1
90 x 6 x 1
80 x 8 x 2

DB preacher
30's x 12 x 3 sets

Seated DB curl
30's x 10 x 3 sets

Standing Cable Crunch
60 x 12-15 x 4 sets

Hanging Knee Raises
12-15 x 4 sets

Decline sit ups
15-20 x 4 sets

30 mins on treadmill, 3.4mph 14.0 incline.

[jlozan84]

14 sets for back and 11 sets for biceps. I guess that's appropriate........seeing as how the bicep is almost just as big as the back right?

And really, that is 25 sets for biceps if you include the indirect work the back provides.

lol

[BigMikeD]

ya when you put it that way it does sound stupid, will have to re-evaluate that.

Question though, is it hurting me at all? or is it just a waist of time?

[jlozan84]

not really hurting you......besides a complete waste of time, you are increasing your recovery period for the biceps. If you are only doing one pull day per week, I guess it doesn't matter.

[CubanChick]

Nice work Mike D... how is weight coming along? I didn't get a chance to go thru your journal but I remember you posting about your weight loss. I use a long sleeve tshirt and sweatshirt too when I train, more often for cardio. It keeps me comfy.

I also use them when lifting but not when training shoulders or arms, lol...I like to see what is going on

[BigMikeD]

Originally Posted by jlozan84

not really hurting you......besides a complete waste of time, you are increasing your recovery period for the biceps. If you are only doing one pull day per week, I guess it doesn't matter.

I dont get why i can never catch this stuff on my own... In my head all those sets made sence... but when you poin it out it just sounds retarted.

Originally Posted by CubanChick

Nice work Mike D... how is weight coming along? I didn't get a chance to go thru your journal but I remember you posting about your weight loss. I use a long sleeve tshirt and sweatshirt too when I train, more often for cardio. It keeps me comfy. I also use them when lifting but not when training shoulders or arms, lol...I like to see what is going on

It’s slowed down a lot lately but so far I’ve managed to drop 65lbs from my original 268. I cut pretty hard for a solid 6 months so I’ve kind of taken the last month or two to chill out and get used to what maintaining this weight is going to be like (not a problem so far)

Im still carrying more fat then id like though, so i think in the next couple of weeks i think im going to re adjust my diet again and start with some carb cycling.

Haha, and ya i stay away from the sweat shirts on arm days to...lol

[BigMikeD]

Hell of a WO today!

***one side note though, while i was doing dips i noticed the palm of my hand felt really strained, immediately after my Ring and Pinkie finger went numb at the tips. It was a bit unsettling but not problem enough for me to stop. They are still somewhat tingly about an hour later. I'm guessing maybe I aggravated some nerve? I was playing around with my bench grip today before hand which could have also played a part... i dono.

Gill, any thoughts?

04/14 Chest / Shoulders / Tri's / Abs (sort of)

Weight: 202.5

Flat BB press
185 x warm
275 x 3 x 3 Index finger inside ring
275 x 3 x 3 Index finger on ring
275 x 3 x 3 outside ring

DB Decline press
85 x 10 x 1
95 x 8 x 1
100 x 8 x 1
100 x 6 x 1

DB Decline Flys
50 x 8 x 2
60 x 6 x 1

Weighted Dips
+45 x 14 x 1
+45 x 13 x 1
+45 x 10 x 1

CGBP
185 x 8 x 2
185 x 6 x 1

DB Side Lat raises
30's x 12-15 x 3

DB Rear Delt raises
25's x 12-15 x 3

Standing Cable Crunch
i don't even remember how much weight and all i know is i did a **** ton of them.

Bench leg raises
again, i just get like 3 sets of as many as i could stand.

[Gill]

Sounds more like you were gripping too high or too low onto the arches of your palm and cutting off some of your circulation. As well, it could be as simple as a pain dermatome activated by bruising your hand or even something as high up as your shoulder.

Finger tingling is also characteristic of dehydration and vitamin deficiency (to finish with the basics.)

If it persists through the night, post back.

[jlozan84]

Originally Posted by BigMikeD

Flat BB press
185 x warm
275 x 3 x 3 Index finger inside ring
275 x 3 x 3 Index finger on ring
265 x 3 x 3 outside ring

Why did you lower the weight on the last set? 3x3x3 should all be performed at the same weight. Plus, the wide grip is usually easier for people because it is a shorter ROM (unless your shoulders are weak). I'd move to 285 on all 3 grips for next week bro.

[Gill]

Jlo, where do you place your hands on flat bb in regards to the ring?

[jlozan84]

Originally Posted by Gill

Jlo, where do you place your hands on flat bb in regards to the ring?

Normally my pinky is on the ring or closer. However, I use a pretty narrow grip because I have shoulder problems. I think ring or index finger on the ring is more common.

[BigMikeD]

Originally Posted by Gill

Sounds more like you were gripping too high or too low onto the arches of your palm and cutting off some of your circulation. As well, it could be as simple as a pain dermatome activated by bruising your hand or even something as high up as your shoulder.

Finger tingling is also characteristic of dehydration and vitamin deficiency (to finish with the basics.)

If it persists through the night, post back.

Thanks for the info Gill, actually its pretty much back to normal now. I suppose ill just have to pay better attention to my grip on my next press day.

Originally Posted by jlozan84

Why did you lower the weight on the last set? 3x3x3 should all be performed at the same weight. Plus, the wide grip is usually easier for people because it is a shorter ROM (unless your shoulders are weak). I'd move to 285 on all 3 grips for next week bro.

typo... i pushed 275 through all 3 and ya the widest grip is the easiet. Ill give 285 a try next week and see how it goes; hopefully i can find someone younger then 80 to spot.

[mitchcumstein]

Most people cant widegrip as much as they can do with a normal grip.