Mikeorrmike’s Blog

My first egocentric message on here….and I deserve it!  Today was leg day and "The King" put up 1,485 lbs on leg press for 6 deep reps!  That’s 16 plates….on each side, no more room!  The best part about doing this is the looks given from around the gym.  Makes you a little big headed as you painfully walk to the water fountain with that strut after performing such a task.  I am all that is man!

Okay, still overloading on my new theory of constant mass pressure with the assist of tons of pasta and chicken…..results = AMAZING!  I started this at about 170 and am up to a solid 200 lbs now.  My younger sister has taken on my love for training and started as I trained her.  Now she’s my workout partner and coach!  She has become an amazing spotter and pushes me till failure.  She does it for fun granted…there’s no greater joy than pushing your big brother over the limit and watching him hurt, but it’s so beneficial.  She has progressed so damn well I can’t believe how quickly she was able to climb in weight and reps.  She does incline now with 40-45 lb dumbells for 10-12 reps, skull crushers with 65 lbs for 10-12 reps and leg presses 16 plates for 12-16 reps!!!  My favorite part about that is watching the guys watch her lift all that weight then leave the premises!  Truly motivatonal!  Well, I’ve talked her up enough.  Oh, and she’s on the same program I am on for mass…..granted not as heavy, but same schedule.  LADIES…..lifting heavy does not make you bigger!!!!!  Proof lies here-in with little sis who has become a solid toned skinny bitch (she prefers that title).  Thanks my traning partner…see you in the morning for another painful workout!   TO THE BATCAVE!

Okay, new workout….kicking my ass, but so damn effective.  The difficult part is trying to keep it at an hour and resisting all the burn-out excercises that I love (but, it does make me burn-out after each set knowing that I won’t be able to later). 

Anyway, swam for the first time today.  Swam a whole damn mile!  It was awesome, I thought I only did 36 laps.  I asked if I was counting right and I counted 1 for every 2.  You’re damn right I strutted my stuff after hearing I did a whole mile!  After the first 10 (actually 20) laps, I thought I was going to die……so, I decided to do 10 (20) more.  After that I looked at the time and realized it took 20 minutes to do 10 laps and your a damn fool if you thought I wasn’t going to go for the whole hour after coming so close.  So, I did another 10 (20), that making it 30 (60) laps.  Finished the hour and my little bro, said you only have 6 more laps to do half a mile (actually 1 whole mile).  Definatly accepted that challenge and now here I stand the mile swimmer!  What an awesome feeling, not to mention workout!

By far, swimming is the greatest workout I’ve ever done for cardio.  This is going to be how a brotha gets "Super-Shredded!!!!"  Give it a shot, as it’ll be difficult to keep up with a day-to-day routine.  It’s exhausting!  Tomorrow I’ll probably not be able to move, but isn’t that what we all love! 

-Best-

Okay, to be honest I’m getting sick of seeing a million different types of workouts and why which one is the best.  So, I’ve been researching and decided to combine them all in the best way that I can.  I’m the king of different workout programs and I try to come up with a new one each month.  This month I’ve been reading up and found something that made a lot of sense posted by another member.  He referred muscles to callous on your hands.  If you rub it to the extreme once a week you’ll end up with a scar.  If you rub it a little each day it will become harder and bigger……hmm, I wish I remember who posted this so I could give him props and credit!  I’ve come up with a workout that will target Chest/Shoulders/Triceps 3X/Week & Back/Traps/Biceps 2X/week & Legs 1/week.  Then the next week switches to C/S/T - 2X & B/T/B - 3X & Legs 1X.  Legs get hit with walking, cardio, stairs and really do need a full weeks recovery…..if trained right!

The excercises consist of 5 sets/excercise…..I include a warm-up (50% of what you plan on working out with, don’t kill yourself on the warmup as its just to warm-up), I also include a cool-down (which will be your drop set to complete failure, I tend to use the weight I warmed up with.  This weight is grabbed right after the heavy weight hits the floor/rack and is continued until you need either heavy assistance or crazy amounts of cheating).  *Remember it’s the ones you CAN’T do that COUNT!!!  I only "count" the 3 middle sets of any excercise (as the warm-up is crucial….doesn’t count, and the cool-down is just an extension of my last set).  The 3 middle sets use a weight you can rep no more than 6 times and no less than 3.  Rest periods should be 45-90 seconds between sets depending on your level.
Lets Begin!Schedule:
Mon - CST
Tues - BTB
Wed - OFF
Thur - Legs
Fri - CSTBTB - This Day do the first 2 excercises listed for each muscle group….MASS WEIGHT DAY!!!
Sat - OFF
Sun - START OVER!!!

Schedule:Mon - CSTTues - BTBWed - OFFThur - LegsFri - CSTBTB - This Day do the first 2 excercises listed for each muscle group….MASS WEIGHT DAY!!!Sat - OFFSun - START OVER!!! 

C/S/T Day:

Chest
         - Incline Bench (or Dumbells)
         - Flat Bench (or Dumbells)
         - Cables  (however you want, keep it varied!)

Shoulders
         - Shoulder Press (Bench or Dumbell)
         - Lateral Raises (Cables or Dumbells)
         - Front Raises (Straight Bar or Dumbell) 

Triceps
         - Skull-Crushers
         - T-Bar
         - Dips

BTB Day:

Back
          - Seated Row
          - Wide-Grip Pull-Down
          - Straight-Arm Lat-Pulls

Traps
          - Front Shrugs
          - Reverse Shrugs
          - Dumbell Shrugs

Biceps
          - Straight Bar Curls
          - Hammer Curls
          - Reverse Curls

Leg Day:

Quads/Hammies
          - Leg Press
          - Squats (Front or Back)
          - Leg Extension
          - Leg Curl

As you can see I left out Abs & Calves…..Abs can be worked out every day and calves every other day.  I generally walk uphill for about 20-30 minutes each day after my workouts which hits the calves nicely.  I lift with them 2X/week either on leg press machines or seated calf raise machine.  Abs are hit for about 10-15 minutes after each workout.  *Abs don’t just appear by lifting you have to remove the fat over them for them to show, we all got’em~! 

 Best of luck to all of you who give this a shot!  It’s up to you on how this works though…..INTENSITY is key.  Everyone can go through the motions, but what sets you apart from the rest?  Be the BAD-ASS you think you are!!!
 

Supreme Protein Bar - Amount Per Serving: Calories 330, Calories From Fat 110, Total Fat 12g, Saturated Fat 5g, Trans Fat 0g, Cholesterol 20mg, Sodium 300, Potassium 65mg, Total Carbohydrate 34g (Net Carbs = Total Carb - Dietary Fiber - Sugar Alcohol = 6g Net Carbs), Dietary Fiber 1g, Sugars 4g, Sugars Alcohol 27g, Protein 30g. 

 —-Unbelievable taste!!!  I first had it at the FitExpo 2007 in Pasadena and holy shit!  I didn’t even bother to read the nutritonal analysis because I figured a bar that tastes like a butterfinger has to be loaded and I don’t want anything to do with it.  Looked it up and it’s my new favorite!  Way to go ProSource!!!  However, a pain in the ass to find, supposedly they’re at 7-11, well not any 7-11 I’ve been to.  Order them online it’s the only way.  Definatly order them though!

Met-Rx protein plus bars w/less sugar or have the net carb count on them.  These are amazing!   Because of they’re easy access to get and amazing taste I usually eat these.  My favorite are the Double Chocolate Fudge, Mud Pie and and Caramel Peanut. 

I stay away from the Colossal bars though.  Huge amounts of calories, sugars, carbs and more fat.  Not really sure when a good time to eat these would be…..you could go post workout, but too much fat and I like to have a drink so that the protein/AAs/vitamins/minerals go straight in.

Big 100’s aren’t bad, but the only "good" ones for you (my opinion) are the less tastey ones.

-In a protein bar I look for little net carbs, high protein and enough energy (calories, tops 340…anything 400+ is for mass gains which with comes fat) to fuel me to the next meal or my workout.  I generally like to eat them 45 minutes to an hour before my workout.  Pick one with little carbs so that your energy comes from your fat!-

 *A good trick to eat them as a meal is to heat them in the microwave for 15-20 seconds, they melt but with a fork and knife it’s like a warm dessert.  My favorite to do this with is the Met-Rx Double Chocolate Fudge.  The chocolate topping is just like icing on a brownie or cupcake.  I do this with all my protein bars, it makes them more satisfying too.

Hey All,

     This is my first post, bear with me I’m not good at writing these.  I am in my studies as a Biology Major, a personal trainer and have competed in sports my whole life.  Through my journey I have been injured and made it a point to learn as much as I could about rehabilitation.  I have also needed to gain muscle and lose weight quickly.  This and getting my certification in personal training has made me very knowledgable.  I have now added nutritionist to my arsenal.  My whole reasoning behind joining bodyspace.com is to be as helpful as I can.  I am always coming up with new exercises as I love to be creative and find new exercises to stimulate a different response.  I am always researching and learning new tricks of the trade as well.  I ultimately now would like to compete and will let you all know how that goes.  Anyway I will be posting up new ideas, new exercises and new points of views on life.  After all you can’t train without a clear and focused mind.   I am working on a recipe book, as I love to cook.  I’ll let you all know when I finish it.  It’s a way to eat right to get the results you want with all the taste you love (my own advertising).  Give me time to get all of these up as I am pretty busy.  Good luck to all of you on your quest!