D-Blog

Just wanted to fill everyone in. Had a pretty good week last week did very low volume, very heavy weight, and low reps with more than usual rest in between sets. It was great to throw around some extra weight and really see the strength and power gains I had made over the weeks, months, and years… I’m going in there today to do a quit full body circuit for about an hour or so and throw in some abs. Going to do the heavy weight/low volume routine for 1 more week starting back up on Tuesday…

I’ve been craving massive amounts of carbs and FOOD in general, its driving me nuts. Seems like my body is yelling at me to feed it so it can grow. Or it wants to get fat. hahaha

Hope all is well with everyone. Keep up the hard training!

Mike

Yes, you heard it correctly, 7 hours of cardio. 9am-1pm. Paddled out at 9am, 6-8ft drifty barrels. paddled against the current alll day long with the 5 mil suit, hood and boots on. Got out ate some steamed chicken, broccoli, and brown rice with a liter of water, back in the water at 2pm-5pm for some 4-6ft fading swell.

I love surfing. Great cardio and a whole lot of fun.

So I’m not usually the type to write down and track my progress but for some reason I’ve been compelled to write up my December planning schedule. For the first 2 weeks I’m looking to go very low volume, focus on heavy, heavy weight, and really develop some explosive power. The 3rd week will follow with more moderate levels of volume, however, my focus is going to be on full body circuits for 3 out of the 7 days of the week. I may take the week of Christmas off. Then the final week of December will be back on my normal High Volume, and more moderate rep schemes.

Overall goals for the month:

1. Maintain motivation levels

2. Go back to my "old" days of researching ABCbodybuilding.com’s methods and philosophies

3. Power/Minor Bulking period

4. Stimulant/Pre-workout Supplement FREE

Oh god. Oct 18th was my last blog post. I’m terrible with this thing. Sooo much has gone on as far as with training and my diet. Stress has been running high because of work and lack of a real career direction.

I’m working on laying off the pre-workout supplements for a month of so. I believe I’m highly addicted to them. Got to remember the days of hardcore training without the pre-workout goods!

Keep you all posted!

Mike

Hey everyone.

Haven’t been around lately. I took an entire week off. My body was completely beat up. I was down to 162 lbs because of tons and tons of full body circuits and strict dieting. I took a week off from the gym and did alittle bit of cheating on my diet… up to 175 lbs!

As of now I’m back on track and started training again on Saturday. I’m going to be doing HEAVY Weight, One Muscle Group per day, Low Volume training. Check out my blog entries. I’ll write up Chest Day which was Saturday and Back day which was today (Sunday)

Be back soon!

Mike

Did a full body circuit on Friday… see my past post a few weeks ago for the punishment that i did over again…When I didn’t think it was enough I decided to go for a jog around town. Right around the first corner on my street - rolled my right ankle. I’m down for some time. I think god was telling me to STOP. I’m taking a week off from the gym… 24 days straight intense training has beaten me up and it needed a physical injury to tell me. I even ate a pint of ice cream and a handful of oatmeal cookies… Can you believe it? I still can’t… i never cheat. and I mean NEVER!

 Diet is back in check today - maybe on the super low carb side this week.

Training will be…. SLEEP! There will be no lifting and putting down of weights. Maybe I will do a taper (light weight, low volume training) More or else…. I need sleep and more sleep.

Just did BACK yesterday and crushed it! High Volume, High Intensity!

Pull ups - 10 sets - 20, 15, 15, 15, 12, 12, 12, 10, 10, 10 (rest pause to get extra reps b/c I was beat up)

Close grip pull downs - 4 sets - 10, 8, 8, 8

Wide grip pull downs - 4 sets - 15, 12, 12, 10

Bent Over Rows - 5 sets - 15, 15, 10, 10, 8

More Pull Ups (extra wide) - 3 sets - 12, 12, 10

Also, did some light ab work

Pretty sore today, enjoyed this one.

I like training these 3 together, great pump, and great feel.

 Shoulders-

Smith Machine Military Press in Front - 3 sets - 12, 12, 8

Smith Machine Military Press Behind Neck - 3 sets - 12, 12, 12

Alternating Dumbell Military Presses - 4 sets - 15, 8, 8, 12

Light Upright Rows - 3 sets - 12, 12, 12

Single Arm Cable Upright Rows superset with Side laterals - 4 super sets - 15/15, 12/12, 12/12, 15/15

Biceps-

Alternating Dumbell Curls - 4 sets - 10, 10, 8, 8

Preacher Curl with Cable/Pullys- 4 sets - 12, 12, 8, 8

Incline Dumbell Curls - 4 sets - 15, 15, 10, 10

Triceps -

Weighted Dips - 5 sets - 15, 10, 10, 8, 12

Cable Pushdowns superset with Overhead rope extensions - 4 supersets - 12/15, 12/15, 10/10, 10/10

Incline Skullcrushers - 4 sets - 12, 12, 8, 8

That was all…

P.S. - Still feel like crap about that chick, damnit! Rejection sucks!

Here’s one that is fun.

Pick an exercises for each muscle group and do 3 total sets of 100 reps for each! Simplely put, but BRUTAL! Usually I have to do a rest pause method as getting to 100 reps in one shot is usually tough. For example, in set one I may have to break it down into 2 sets of 50 reps… either way, you have to do 3 TOTAL sets of 100 reps to fully complete the task.

Start like this…

Pick 3 exercises for legs, 3 exercises for chest, 3 exercises for back, 3 exercises for shoulders, 3 exercises for biceps, 3 exercises for triceps. Complete the the 3 sets (nonstop/superset) of each muscle then move to the next muscle group. Complete this circuit one time, then pick another 3 exercises per muscle group. Complete this circuit, then pick another 3 exercises per muscle group.

For example: Legs (Squat, Leg Press, Lunges), Chest (Bench, Incline, Flys), Shoulders (Military Press, Upright row, laterals) Biceps (barbell curls, incline dumbell curls, preacher curls), Triceps (Dips, Pushdowns, kickbacks) This is one circuit! Then do it 2 more times with different exercises and or rep ranges.

 : )