smcmichaeljr’s BodyBlog

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.

So I definitely started feeling better around noon.  Ran 101 fever last night.  So off I went to the gym after work.  Lord knows I’m not going to miss a work out if I can help it.

Squat

5 x 150

5 x 175

5 x 200

5 x 220

5x 250

Bench

5 x 208

5 x 208

5 x 208

5 x 208

5 x 208

Row

5 x 144

5 x 144

5 x 144

5 x 144

5 x 144

BB Curls

8 x 90

8 x 90

8 x 90

Skullcrushers

8 x 80

8 x 80

8 x 80

So I came home from work yesterday running a fever of 101, sat down on the sofa and went right to sleep.  I felt really bad because normally I cook and dinner was already in the oven when I got home, but I damn sure wasn’t eating.  My wife is also pregnant so chasing our 18 month old around normally is my duty too when I get home.  Yet another thing to feel bad about.  Well I woke up around 9.  Just in time to have to watch Grey’s Anatomy on the DVR with Cindy, I don’t know which is worse being sick or having to watch that show.  Well I went to get my cell so I could turn the alarms on to wake me up to go to the gym.  Cindy asked "What are you doing?"  So I told her.  She looked at me and said "Are you f@#king crazy?  You’re running a fever and all you’re worried about is getting to the gym in the morning?"  I guess I’m a little obsessed.  Well I didn’t go this morning, but if I’m feeling good this afternoon it’s off to the gym.