Iron Monkey: Teenage Log

[miked8c]

Pull Up Day

Weighted Pull Ups 10x3 (75 sec between sets)

10x3x60 lbs.

Finished the Routine in 12 min. Great workout if you havn't tried it.

Chin Ups

25x6
25x5
10x5

Mixed Grip Chins

2x3 on both grips alternating

Narrow Neutral Grip Chins (3 reps with head on either side of bar, alternate)

1x6
1x6

Static Hold at top Pull Up position

10 lbs.x 30s


Lat Pull down and Neutral DB Curls

 

[miked8c]

3/2

Squat
135x5
185x5
225x3
275x3
315x5
225x11

Christ almighty, 315x5 was an absolute 5RM. I can hardly walk, it is a half hour after my workout and I can already tell I will be feeling today well into next week. Recovering from squats is such a yatch.

GHRs
25lbs. plate x 9
20lbs. x 8
10lbs x 10

Oly Bar ab wheel (25 plates on the bar)
3x10


Wow, definitely going to need to take the weekend off from weight training. This was the 5th day in a row for me this week. I need some R&R, even though my workout was a total of like 10 sets today.

 

[lweaver]

I know how you feel, never thought 315 would feel heavy...

 

[miked8c]

Felt like I was balancing a tree trunk on my shoulders, I can't see myself squatting more than once a week. I still have deadlifts to worry about and my recovery is not going to be back to where it was for some time.

 

[miked8c]

3/5

Bench Press 10x3 (75s rest)
8x3x250
1x2x250

Only got 8 full sets this time around. I will be moving up to 252.5 next week. I think I will have it.

DB Chest Press
80x10
80x7
75x8

DB Skull Crushers
35x8
30x8

DB Flyes
50x13
50x7
45x8

Push Ups on Fists
3xF


Insane pump today, got a few comments on my lats. Good day. My bench is not where it was at when I weighed 195 but I am still mildly impressed about todays workout. Deadlifts tomorrow, foam rolling tonight. Still sore from my two mile jog on Sunday.

 

[miked8c]

3/6

BW 184

Deadlift

135x5
225x5
275x3
315x3
365x2
405x5

405 felt like sex, it wasn't easy or anything, it was just the first time I have been able to truly go heavy on DLs since I cam back. I think I'll just try to up the weight 5lbs. each week without gaining BW.

RDLs
275x8
265x8
255x8

Was not too crazy about these, idk why but I just can't get motivated enough to have fun with these.

Front Squats
165x12

Supposed to be a set of 20 but I can't bring myself to push myself that hard knowing I have PT at 0600 tomorrow and am then supposed to squat heavy on friday. Next week I'll go for 185x15. Is one balls to the wall high rep set going to be enough for metabolic and fat burning benefits?

 

[miked8c]

3/7

Weighted Pull Ups
10x3x62.5

Finished these in 12m 15s

Pull Ups (wide Grip)
5x25
8x25 (chin Ups)

Mixed Grip
3x3xF

 

[miked8c]

3/9

Back Squat

135x5
225x4
275x2
325x5
235x9
225x6

Went up 10 lbs. from next week. As I expected these will start shooting up.

GHR
25lbs.x11
20lbs.x9

Core Work


Solid workout, will be feeling this tomorrow.

 

[moya]

Is one balls to the wall high rep set going to be enough for metabolic and fat burning benefits?

YES, remember, the further you advance, less becomes more... ok, at first you do have to reach some level of conditioning, but after some time you will find that the less (but very intense) you do, the greater the reward...

keep killing that shit bro...

 

[miked8c]

3/10

Pull Ups 10x3
10x3x65 (11 min 30s)

Really dicked around after these, was not feeling the workout because I ate an lbs. of greasy ass Chinese food before the workout. Did some machine rows and a few sets of push ups, did not push myself on either though.

Still a solid day because I did bust my ass on the 10x3. Foam rolling in an hour once the soreness from squatting yesterday sets itself back in.

And a 2 miler scheduled for tomorrow bright and early before Bfast.