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Learning how to get strong 101.

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mhseaver670
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« Reply #105: August 29, 2017, 04:59:44 PM »
Good to see you still here chef
Maybe you should TRAIN as hard as you HATE.

"Getting stuck isn't always an option but staying stuck is!" - Cam


mhseaver670
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« Reply #106: August 29, 2017, 05:25:02 PM »
pooty day today.  On the phone all day with doctors and insurance and I basically feel like my brain is melting.  So many stupid people and not a damn one spoke American English!

Aggregavated was an understatement.   Anyway made it to the gym.
Hit some new back equipment.
Back rows with 175 x 8 x 3 sets.
It looks like a massage table and it really isolates the back and supports well.
Next was hyper extension
4 sets
Barbell Yate rows
5 sets X 20 of 135
Magbar pull-down with pullups 5 sets
Magbar closegrip pulls 5 sets
Wide bar rows 4 sets
Lilly Shrugs 4 sets

Also I want to say this preworkout I grabbed from troops, dosed is awesome.  I am really liking the energy and focus.

Also I miss my launch sequence.  That was the best libido Booster I have used. Seriously best wood..  Ever ha
Maybe you should TRAIN as hard as you HATE.

"Getting stuck isn't always an option but staying stuck is!" - Cam


chefneilde
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« Reply #107: August 30, 2017, 01:38:39 PM »
I still come around.  I have no use for most supplements anymore. 
I'm sure I still take more that 98% compared to a normal person.
Kennedy put a man on the moon
Obama put men in the ladies room


JayT
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« Reply #108: August 30, 2017, 02:16:46 PM »
I liked Dosed as well. I liked that pomegranate extract ingredient in there for the pumps


mhseaver670
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« Reply #109: August 30, 2017, 06:19:38 PM »
Yea the only thing with the pump is it seems to come on fast and hard and then kinda fades out fast for me.  I get crazy veins popping fast with it though.  And energy is really nice and long lasting.  If I train later than 6 pm I only do about 3/4 scoop at most.

Today was chest and it was just me pushing myself.
Shoulder warm-ups on cable with cable flies about 10 mins nonstop.
Hit the rack for banded bench.
Not sure the weights on the bands but they was damn impressive for such a small band.  Red elitefts.
Bar with bands x 50
135 with bands x 10 x2
225 with bands x 3  I'm am thinking this was about 300 at the top.  3 sets
275 no bands x 4 X 4

Inclined free weight machine. Super smooth and once the seat is right, it really hits the upper chest and keeps the shoulders out of it. Worked up to 100 lbs each side.  4 set of 10

Declined db press 50 x 10 x 3.  Still have to get used to this one. Been over 10 years since I have had one of these decline benches available.

I was actually smoked and had to run anyway to the pharmacy for the wife. 

Maybe you should TRAIN as hard as you HATE.

"Getting stuck isn't always an option but staying stuck is!" - Cam


mhseaver670
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« Reply #110: September 02, 2017, 08:43:34 AM »
So I took off Thursday but went in with Dave and killed deads

Worked basically entirely on sumo and I feel more comfy each time I do them.

135 x 10 x 2
225 x 8 pause x 2
315 x 3 x 3
365 x 3 x 3 with belt
415 x 2 x 2 most I have pulled sumo.

Rack pulls
315 x 8 x 4 sets
Superset with
Deads 225 x 5 pause and this was about all I could handle.  Legs was absolutely fried.

Last night I was pretty painful.  Legs and hips actually hurt. I got up at 300 and took 600mg of ibuprofen.   got up at 8 foam rolled and hot shower and felt better once I was moving.   Took my DOSED preworkout and headed to gym.
Felt good there and hit a hell of a workout with a buddy on shoulders and arms

Rich Myers shoulder trifecta 3 nonstop sets

Standing ohp
75 x 10
135 x 10 x 3
Push press with pause x 8

Seated db wide press
40 x 20
55 x 10
70 x10. Superset with barbell curls

Barbell curls with close grip bench
5 sets to failure

Preacher curls outside and inside grip 10 each with bands  superset with Inclined db curls 4 sets

Skull crushers with single arm crushers 4 sets

Delt db side and front raises. 6 sets

Giant set rope pushdown with biceps cable curls. Nonstop set. 3 sets each set and and strip set 4 set.  Pump was intense.
Maybe you should TRAIN as hard as you HATE.

"Getting stuck isn't always an option but staying stuck is!" - Cam


mhseaver670
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« Reply #111: September 06, 2017, 06:23:50 PM »
Alright So Labor day was leg day and I gave myself a little nervous system break. Also a mental break too. One of my twin boys passed out and had a seizure on Sunday before church so I have been a wreck since.  Anyway Not needing a pity party.
Leg press  5 sets of 20 - 30 reps
hack squats 5 sets of 10 +
Ham curls with stiiff leg db raises 5 sets
Leg press heavy  4 sets of 8 reps slow and controlled.
Leg ext 5 sets

Yesterday was back day
Barbell rows with pullups 6 sets
Magbar pulldowns 6 sets
Magbar close grip pulldown 5 sets
Long bar rows 4 sets
Pullups 3 sets amap
Rear delt flies

Today was chest
Bench with bands
band x 50
135 +bands x 20
225 + bands x 10 x 3
275 + bands x 3 reps

flat bench no bands
225 x 5
275 x 5 x 2
275 x 8 with 2 boards

Inclined db press
60 x 15 x 4 sets

Machine flies 4 sets this thing is crazy smooth

Cable flies x 3 sets
« Last Edit: September 06, 2017, 06:29:49 PM by mhseaver670 »
Maybe you should TRAIN as hard as you HATE.

"Getting stuck isn't always an option but staying stuck is!" - Cam


Clipper83
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« Reply #112: September 06, 2017, 07:38:05 PM »
Sorry to hear about your son
If you can't explain it using simple words, you don't understand it well enough.


Wis3guy
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« Reply #113: September 07, 2017, 01:56:43 AM »
Hope everything turned out ok with your son.


mhseaver670
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« Reply #114: September 11, 2017, 08:45:23 AM »
Saturday was a full day of killing it.
Missed deads on Friday so I had to fill those in somewhat,  can't miss them right?!
Deads
135 x 10 x 2
225 x 8 sumo x 2
315 x 3 x sumo x 2
315 x 5 conventional
315 x 15  new pr for reps

Next was shoulder and arms day

Standing ohp
75 x 15
135 x 8 x 3
175 x 5

Seated db press
70 x 10
90 x 10 x 3

Giant pyramid up set of curls
 30,50,70,100 X 10 each

Board bench
135 x 2 board x 15
225 x 3 board x 15
275 x 3 board and two board 7 each
315 x 4 board x 15 x 2

Cable pushdown strip.set x 4 sets nonstop

Db front and side delt 3 drop sets
25, 15,  10 x 10 each

Okay so yesterday I learned I would not be able to squat on Monday when I like to so I ran in for squats on Sunday.   Turned into a great day for them too.

Hyper extension machine x 3 sets
Back exts bodyweight x 2 sets

Squats with big bar not sure what the weight is but it is really thick and longer than the others.

135? X 10 x
135 with bands down x 10 box
225 with bands down x 10 box
275  with bands down x 5
315 x 5 x 2
315 with bands up  x 11 box x 2
405 x 1
I was really spent by then and 405 was ugly as hell. 
Maybe you should TRAIN as hard as you HATE.

"Getting stuck isn't always an option but staying stuck is!" - Cam


Wis3guy
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« Reply #115: September 11, 2017, 10:07:09 AM »
Dang man, that is one busy weekend.  Good job fitting it in.


DaSlaya
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« Reply #116: September 12, 2017, 07:49:21 AM »
damn, Nice weekend of lifting right there bro!  good stuff!!
-Chris


mhseaver670
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« Reply #117: September 13, 2017, 07:55:09 PM »
So yesterday I went In and did some upper back work, really got a killer volume day and good muscle contraction and pump going.
 Bent over rows  5 sets of ten  worked up to 225

Wide grip pull-down with pullups 4 sets
Close crippled Magbar pull-down 4 sets

Wide grip cable rows 4 sets
Single arm Cable rows 4 sets
Abs

Today was an experiment.  I got to work with clay which is the owner of the gym and a great guy. Very knowledgeable about numerous things.  Reminds me of rich Myers. 
Anyway long story short, I want to get my numbers up and have been putting the type of workouts for that and in doing so,  I have to try new things.  Today was pin pushes in the rack.

Of you don't know what that is. 
You get a power rack, put a flat bench in it, set the safety bars to just above you chest or even having the bar sit on your chest.  Mine is just right.  When I puff up my chest my chest can touch the bar while it sits on the safety bars.

Then you load it up and you practice a "dead push" .   Let me say this is a humbling experience.
135 was tough.  Worked up to 225 for sets of 3 -5  and then put 250 on it.  Absolute grinder.
 So the clay watched, recorded and showed me just how wide I am when I bench.  We played with my hands and practiced tucking and other thing's.  I was a bout to die.
250 was moving so slow on the bar it was like I was learning all over again.   We backed down to 225. Used his techniques and I got 5. After all these God knows how many sets with no rest. 
He said all right hop down and let's push this Mike! 
I pounded out 12. Wtf he said all he did was keep it moving with one finger at the sticky point.  I was absolutely dead now.
He then said follow me.

The rest is a blur. But after supersets of push-ups and this wicked chest machine that is the most incredible Pec flex I have used.  I am now writing this and my chest muscles want to either cramp or spasm. 

To have only done basically two exercises this is one of the hardest chest workouts I have done. 

I will say this 4 plates will be my new goal on bench for Christmas.

Actually thinking about It, I am going plan my goals out for the end of the year.
Maybe you should TRAIN as hard as you HATE.

"Getting stuck isn't always an option but staying stuck is!" - Cam


mhseaver670
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Posts: 7579
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« Reply #118: September 19, 2017, 07:05:38 PM »
So the rest of the week was pretty mild compared to the first of the week. 
The weekend was full of projects and shooting competitions.  my first one and still did well in the pistol. Modern military pistol. 
  shot my Canik sfelite. At 25 yards  30 rounds and kept all in rather small group.   some of the pros was impressed because all I had was iron sights, no spotting scope and no real time to shoot well, I was having to help my two kids run thier round as well and one of my kids kept limp wristing it and it getting a stove pipe stuck,  so by the time I got the gun for my ten shots I was rushed. 
 Next we went and played with the sks and ended up using the old. 22 for a spotting scope and I taught them how to watch the path and spot the hits and so on. Ending up helping ole dad ping the 300 yarder a few times with iron sights on that as well. Retry good because at that range I can't see the plate.

Also I'm making some deficit deadlift platforms for the gym   I think they will turn out nice.

So enough about me.

Monday was legs and I got the bands out again and stepped it up and went with the greens. 
Big change.  But I was sitting back with it much better.  Used no box the entire workout and I seemed to be sitting back for the squat really well. Clay said I had a terrific looking squat in the hole and with my height it looked really smooth.

So I will try to remember the numbers.
135 x 20
135 plus bands 15
225 plus bands 8
275 plus bands 5
315 plus bands 5
365 plus bands 6
 No idea what the weight would be but it was moving good so I banged it out.

Next was bands pulling up on the bar.

Interesting to say the least.  Little less weight,  but it does seems to help keep you moving easier,  I was feeling good and the energy there was great.  So..
225 x 20...Yea
315 x 10
365 x 6
365 x 10

Toast was the word after that. 

Today was a change up and I went to bench with the new info I learned over the past week.

Flat bench
135 x 20
135 x 10
225 x 7
225 x 7
275 x. 6 X 3 sets
Pin pushes
135 x 10
135 plus red bands x 8 x 3
225 plus red bands x. 6 X 4

These was absolutely terrible with the bands you have to explode like mad to get it moving.   Cable flies and Inclined db press and I was done. 
Maybe you should TRAIN as hard as you HATE.

"Getting stuck isn't always an option but staying stuck is!" - Cam


mhseaver670
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Posts: 7579
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« Reply #119: September 22, 2017, 08:28:48 AM »
Went into the gym yesterday and did a small workout of just some upper back and shoulders.

Cable wide bar rows.
6 sets

Pullups 3 sets

SOP 5 sets

machine shoulder press  5 sets

Lat pulldowns and close grip rows  5 sets
Maybe you should TRAIN as hard as you HATE.

"Getting stuck isn't always an option but staying stuck is!" - Cam

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