Iron Monkey: Teenage Log

[miked8c]

5/2

Navy PT test this morning, passed it.

BW: 190

Sit Ups 80
Push ups 80 (stopped before I was fatigued)
1.5 mil 10:46




PM Workout

Pull Ups

25lbs.x15
8
6
6

20lbs.x7
6
6

Burn out with mixed grip body weight sets. Finished up with curls and lat pull down

Will move up to 30lbs. next week and work on form, emphasizing the dead hang.

 

[miked8c]

5/3

Dynamic Bench (50s rest)
8x3x175

Felt great, I feel like my shoulders are rotating too much on these however. They should be statics and my triceps should be doing the moving

OHP
175x4
165x5
155x5
135x5

Straight gassed, was supposed to hit 175 for 5 but I'm not hating.

Bench Press
225x10
225x7
205x7
185x5

DB OHP
60x4
50x8
45x7

PowerPushUps with plate pinches


Great workout today, took a nap around noon for a couple hours and then worked out 3 hrs later, felt awesome, I'll probably be too wired to hit the sheets tonight which means squats will suffer tomorrow, but whatever.

 

[Evan Tipps]

I love taking naps then working out later in the day!

 

[miked8c]

5/7

Bench Press 10x3 (75s rest)
8x3x267.5
2x2x267.5

Went to Six flags yesterday so I didnt really get the best nutrition, I at a lot of really bad food. However this still was a pretty dece workout.

DB Chest Press
100x9
85x9
75x9

DB Skull Crushers
40x5
35x7

Not as strong as usual

Weighted Dips
80x10
50x12
BWxF

Will be getting on my new pre workout soon cause I can't do the whole stim free thing. I will also find my maxes for DL and Squat tomorrow, because I will be starting 531 for the squat and DL.

 

[miked8c]

I have been training, just have not been updating my log, I will restart again with todays workout

5/12

Pull Ups 10x3 (75s rest)
75lbs.+ BWx10x3
50lbs.x5.5
50lbs.x4
25lbx.5

Burnt out with chin ups and BW sets.

Did some bicep curls with the oly bar supsetted with machine rows.

Coan Phillipi this Tuesday, hellz yeah.

 

[miked8c]

5/14

Bench Press 10x3 (75s rest)
270x9x3
270x1x2.5

Ahhh so close on the last rep, I just ran out of juice halfway up. Love this workout, the pump is like no other.

DB chest press
100x10
85x9
75x9

My chest was gassed from benching but still pulled out some solid progression on this.

DB Flyes
55x12
50x10

Finished off with push ups and rope pulley push downs.

 

[jackswwagar]

well, if you talk about my routine then I always focus on bench press. I always like to do heavy bench press. I think to increase your power you should do heavy weight with lower reps then you will be able to pick up more and more weight.

 

[miked8c]

5/15/2012

Ed Coan/ Phillipi Week 1

Deadlift
1x2x405 (belt)

Waste of time if you ask me, but this program flies, next week I'll be hitting much heavier weight for my main set.

Speed Deadlifts (90s rest b/w sets)
325x8x3(belt)

Used a belt for speed sets because I figure these are all about CNS and most importantly speed, not fatiguing my lower back. The assistance does that just fine

Circuit, 90s b/w each exercise, 2-3 min between each set.
SLDL
315x8, 315x8, 315x8

BB Row
175x8,175x8,175x8

Underhand Lat Pull Down
175x8,175x8,175x8

Good Mornings
215x8,215x8,225x8

Went to the gym at the right time so I was literally taking up three different squat rack/platforms for each barbell assistance exercise. Great because 90 seconds of rest flies by, and if I had to mess with plates between each set I wouldn't even make it through the second circuit.

Great stuff, can't wait for this routine to get down and dirty, today was a killer sesh and I finished with plate pinches and abs.

 

[miked8c]

5/18

5/3/1 Squat

235x5
275x5
310x14 (belt)

Goddam, felt like I was going to puke after this. I went into the set with the number 14 in my head which helped me push through the last few reps. My ROM was basically ATG on these. I did more warm up sets than normal which I think was a huge help.

Front Squat
155x10
155x10
145x10

Supposed to be Boring But Big. After the third set I could tell I would be sore for the rest of the weekend, so I cut it off after three sets because I could already feel my legs cramping up and I have coan phillipi in 4 days.

Back Raises
25lbs.x12
20lbs.x8
10lbs.x10
BWx10

Ow.

So what is the difference between a back raise and a GHR?

 

[miked8c]

5/22/2012

Ed Coan/ Phillipi Week 1

Deadlift
1x2x435 (belt)

Speed Deadlifts (90s rest b/w sets)
355x8x3(belt)

Felt great, really ripped these outta the floor.

Circuit, 90s b/w each exercise, 2-3 min between each set.
SLDL
325x8, 325x8 325x8

BB Row
180x8,180x8,175x8

Underhand Lat Pull Down
190x8,190x8,175x8

Good Mornings
185x8,185x8,185x8

Amped up the weight on everything, definitely felt alot stronger than I did on week 1. GM's are the only thing I didn't up weight on and that is because I really wanted to focus on form and working the hamstrings. Felt a lot better using 185 rather than 225 what I used last week.