smcmichaeljr’s BodyBlog

Well needless to say I’ll be out by 10 or 10:30 tonight so all you young ones can go out and party your a$$’s off.  Just don’t keep setting off fireworks in my neighborhood past midnight okay?

2008 started off with me going to the gym everyday, but pretty much lost as to how to acheive my goals.  I had a time through the summer where my weight got way out of control and then I found this site about the time I decided to rededicate myself to being a fit parent.  Now I can squat 300+, damn near deadlift 300, and I’m 25 pounds from benching 300.  I never really thought I’d get to this point.  Time to reasses my fitness goals for 2009.  I want to hit 1000 pound on my big lifts and in April I’ll start a cut that hopefully will reveal all the hard work I’ve put into my abs.  As for other goings on, we finally decided on a name for my second daughter who will be here in February, if not sooner my wife looks like she’s going to pop any day now   Anyway her name will be Abigail.  Still working on the middle name.  2009 is going to be an eventful year.

Wednesday’s Chest and Arms Workout:

Incline DB Press: 75s x 12, 85s x 10, 90s x 8

Flat DB Press: 85s x 10 (3 sets) Could have gone higher I think

Decline HS Presses: 90 each arm x 12, 115 x 10 (2 sets)

Incline Cable Flys: 30s x 10 (3 sets)

Preacher Curls superset w/ Overhead French Press: 70/80 x 10 (2 sets), 80/90 x 8

DB Curls superset w/ DB Kickbacks: 35/20 x 10 (3 sets)

Tri Pushdown superset w/ Cable Hammer Curls: 80/60 x 9 (3 sets)

HS Machine Dips superset w/ Superman Curls:  115/30 x 8 (3 sets)

Had the most amazing pump in my arms after this workout.  Up tomorrow a New Years Shoulder and Back Workout.

Everyone be safe tonight.

So just to follow up on my previous post.  I am still pretty sore from Saturday’s leg workout.  Supersetting is a biatch.  Supersetting w/ drops on the last set is death.  I love it, but it’s death.

Tonight was power night for the upper body.  I really feel the workout went kind of slow because I ran into all my pet peeve people tonight.  I had to wipe off benches, there were dudes using EZ curl bars in the squat rack to do curls, and my gym is right next to a high school so there were a ton of guys in there staring at women and talking on their cells.  Either move the weight or get the hell out.  I really wish that going to a small, bodybuilding minded gym would work for me, but I need a gym w/ multiple locations because I work from home and about 30 miles away and have to workout in both places.

Here is what I moved tonight:

BB Bench: 5 x 185, 225, 245, 255, 255

BB Rows: 5 x  135, 185, 195, 195, 195

Standing BB Military: 5 x 135, 135, 145, 145, 145

BB Shrugs: 8 x 135, 185, 225 (3 sets)

I feel pretty good.  It was my first day on Plasmagen Nitrate as a pre workout supp.  So far so good.  I saw it on wheycheap the other day and always wanted to give it a go so I picked up a couple bottles.  I’ll keep y’all updated as to how that goes.

This is the question.  I just tore my legs up.  I’ve never quite had a pump like that in my quads so I fear the soreness tomorrow, or in the middle of the night when you have to pee that’s the worst.

Hack Squats superset w/ Standing Calf:

180 x 15 hack/ 15 calf, 270 x 10/15, 360 x 8/15, 270 x 8/15, 270 x 8/15

Single Leg Extensions superset w/ Walking Lunges:

65 lbs each leg/ 50 lb lunges x 12, 65 lbs each leg/ 50 lb lunges x 12, 55 lbs each leg/ 50 lb lunges x 12, 55 lbs each leg/ bodyweight lunges x 12, 55 lbs each leg/ bodyweight lunges x 12

Lying Leg Curls

85 x 15, 100 x 15, 130 x 12, 130 x 10 drop to 85 x 8

Sitting Calf

90 x 15, 180 x 12, 180 x 8 drop to 90 x 8 (2 sets)

I’m supposed to install some chair rail in my daughter to be’s room but I think I’ll take care of that tomorrow.  Really fried right now.

Well I did it.  I hit 300 on one of the major lifts.  Squats.  Time to re-evaluate and set a new goal.  I’d really like to be lifting 1,000 total on the 3 big lifts by summer.

Tuesday Power Lower Body

Squat 5 reps each of 135, 225, 255, 275, 300

SLDLs 5 reps each of 135, 185, 225, 245, 255

Leg Press Calves 12 plates (3 sets of 12) 14 plates (2 sets of 12)

Tomorrow I start w/ hypertrophy for the rest of the week.

So I was bumping around the workout forums a couple of weeks ago and found a routine that Warbird00 adapted from a Layne Norton routine.  Since my 5×5 was getting a little stale I thought I’d give it a go.  The splits look like this Power Upper/Power Lower/Hypertrophy Chest and Arms/Hypertrophy Back and Shoulders/Hypertrophy Legs.  Today was Power Upper Body.

Bench 5×5- 225/245/255/265/255

Barbell Rows 5×5- 180

BB Military 5×5- 135/155/165 (2 sets)/175

BB Shrugs 5×5- 185

Killer routine.  Threw in a little HIIT after, but not much.  Tomorrow is power lower body.  Gonna try and hit 300+ on the squat.

Just entered week 4 of Madcow’s version of Bill Starr’s 5×5.  This should be PR week but I had tweaked the percentages to make that week 3.  Still looking at PRs this week though.  I’m still very happy w/ my numbers though as I never expected to be at this level after only 3 full weeks.  I’d also like to throw some thanks out to the folks over at Controlled Labs.  Without thier supps I don’t know if I’d have the energy to push through.  I also ran across a Layne Norton inspired routine in the forums I think will be my next up.  Basically looking at Monday and Tuesday being power days and Wed-Fri being hyper days.

Squats:

5 x 263

5 x 263

5 x 263

5 x 263

5 x 263

Bench

5 x 165

5 x 185

5 x 2215

5 x 235

5 x 265 (PR)
Rows:

5 x 115

5 x 130

5 x 145

5 x 165

5 x 185  (PR)
Weighted Situps

Weighted Hypers

So I’m that guy who said I’ll never use a PH, but I spend a lot of time over on the supplement forums.  When I found this site a couple of months ago I knew nothing more about lifting than what I read in M&F.  Now I feel like I know a lot.  I’m currently running a 5 x 5 and tinkering w/ my stack to make it fit me.  During my research I run across a lot of PH threads.  They don’t really scare me that much anymore.  They’re cheaper on the whole than the natty test boosters and there seems to be much more reliable results.  To say the least I’m intrigued which is a dilemma.

It’s snowing.  So much for global warming I guess.

I need a little shot of confidence.  I just downed my Green Mag/White Flood Combo and I’ll be out the door in about 30 minutes for PR week on my 5 x 5.  I’m supposed to get 250 up 5 times on the bench tonight and I’m starting to doubt myself.  Maybe I’ll get one of those useless trainers to come over and spot me.  You know the guys that are there to hit on the college girls and not actually train their clients.  Oh well.  Wish me luck.  Hopefully once I hit the zone and the tunes are blaring my mindset will change a little.  I’ll let you know how it goes.

So my wife and I discussed it and we worked out that I would go to the gym on M, W, F after work.  I work from home those days and it would really be beneficial if we could sleep an extra hour-hour and a half those mornings.  Plus my daughter really likes the kids club.  Well this morning my daughter decides to wake up at 5 am.  WTF???  She’s normally a 6:30 riser.  Oh well I got up at my normal time anyway and still have yet to go to the gym.