Michael is Pumping Iron in Steel City!

[michaelhobson]

This is my first log in a couple of years. I usually just know what body part I'm working and choose exercises and weights according to my mood and strength on any given day. I'll probably continue to do that, but start making a record of it to share.

I am doing some planning and switching from a 4 day to 3 day split. Monday = deadlifts, Wednesday = Bench Press, Friday = Squats. I'm adding back some cardio on Tuesdays and Thursdays, haven't done any since September.

Mondays deadlifts were tough as I'm trying to increase my volume. Don't usually do more than about 5 reps per set. I'm starting to do some 10 rep sets and maybe I'll join Crystal and Dave with some 20's soon? Then again, maybe they are just crazy


Monday

Warmup -
2x12 Back Extensions

Deadlift -
10x135 pounds
10x225
4x3x275

Barbel Shoulder Press -
12xbar
2x8x95 pounds
2x6x105

Dumbel Side Lateral Raises -
2x12x25 pounds each

Barbel Upright Row -
12x80 pounds

Dumbel Shrugs -
2x12x110 pounds each

Tuesday
30 minutes on the treadmill

[Jonathan]

10 reps at 225 sounds cruel on the deadlift. i hate high rep stuff!!

jonathan

[michaelhobson]

I'm glad I got in a couple of good workouts at the beginning of the week!

Wednesday - Couldn't get to the gym due to ice and snow. The 10 mile drive home from work took an hour and forty-five minutes. Yuck!

Thursday - I just feel like crap today, it started last night. Just tired and achey really with a slight sniffle I picked up from my kids. I skipped the gym today and went to Chipotle for a burrito.

I hope I am feeling better tomorrow, at least well enough for a light workout. Of course there is more snow in the forecast for tonight. The south is really lame when it comes to snow, an inch is enough to shut the place down. We had one inch in Richmond yesterday and there were over 300 auto accidents reported, many involving 5 or more cars.

Edited: I felt a bit better Thursday night, but snowing again so no gym. I did push-ups 5x20 for 100 total. I was bored after that, so headed out to the garage to see if I had any nails. I had my choice of drywall screws, 12Ds or conveniently enough 6" galvanized timber ties. My first bend ever and I squashed the timber tie to parallel. I could only kink a second one as my hands were very sore after. I finished it off this morning to the great delight of my two little girls.

[michaelhobson]

Feeling better today, but not 100%. Decided to do Leg Presses rather than squats.

Leg Press -
15x230
12x320
12x410
12x500
10x590
8x680
6x730 - Max the press will hold at the gym. Need some 100# plates!
20x500 - Burn!

Leg Extensions -
2x8x285

Leg Curls -
8x200
12x150

Standing Calf Raise -
12x255
8x335
6x395

[michaelhobson]

Monday - Quick workout today, had to get back to the office for a birthday party. I skipped the ice cream and cake for some bagels and hummus!

Deadlift -
10x135
10x185
8x225
3x3x275

Barbel Bicep Curls-
12x60
8x70
5x80
3x90
3x100
1x110

That's all, not much time.

[michaelhobson]

Tuesday -

Dumbel Bench Press -
10x45 each
8x55 each
6x65 each

Barbel Bench Press -
5x155
4x165
2x2x175
1x185 - old PR
1x190
1x195 - new PR

Failed at 200 @#$%! Oh well, I'll get it next time!

12x135

Pec Deck -
10x150
8x150

Cable Cross,
6x75 each
6x60 each
6x50 each

[buzz]

Congrats on the new bench PR Michael Good going!

[michaelhobson]

Thanks for the encouragement Buzz!

Wednesday -

Incline Treadmill - 20 minutes
Crunches - 3x3x30 1x50
Incline Sit Ups - 1x15 1x10
Dips - 3x12
Pull-Ups - 2x3

[michaelhobson]

Thursday - No Workout

Friday - Short and Heavy.

Squats -
10x135
10x185
5x225
3x3x275

Leg Extensions -
3x8x285

Leg Curl -
3x8x200

[Dianski]

Looks like you are getting stronger quick!
Will that make your racing times better?

[michaelhobson]

I don't know Dianski.

I have two conflicting hobbies, getting huge and running triathlons. I don't think they really compliment each other very well. It's okay though, as I'm not a very competitive person. I'm happy to finish a triathlon, doubt I'll ever win one.

On the positive side though, I'm hoping the upper body strength will help my swimming a bit.

[michaelhobson]

Monday is deadlift day. I didn't really feel like doing deads and was thinking all morning of what I could do instead. Well, I didn't think of anything good, so did the deads and added 20 pounds to my PR

Monday -
Deadlift -
10x135 pounds
8x185
6x225
4x275
1x325
1x345 - old PR
1x355
1x365 - new PR

I was beat after the deads, but tried to do some upper back work anyway. It was a half-hearted effort at best.

Seated Cable Rows-
3x10x150

Pull Downs -
10x160
6x180
2x200 - Really tired!

[buzz]

Nice one on the new deadlift PR !! Keep it going

[Joe C]

Terrific pulling there, Michael ... you're a monster!

Don't you love those days where you feel like total crap but end up blasting right through a PR anyway?

I don't think I'll ever catch you on the deads ... , but I'll keep trying!

[Jonathan]

well done michael on the new deadlift pr!!
i reckon that you could do quite alot more though if you didnt do the working sets before. maybe try doing some warming up with 200lb and then go for 380 or more. i did 375 after a quick but thorough warmup, but today when i did deads, after lots of working sets, i struggled to pull 310lb. i did do squats before as well but its no excuse!!

jonathan