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Post Info TOPIC: My Training Log
MikeGagne


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RE: My Training Log
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Heres what I did yesterday. I did back and triceps. I want to note that this workout was all done in an hour and 20 minutes. I started lifting with a different guy. Its really making a difference already. Whereas my other two training partners take 2-3 hours to finish a workout because they talk the whole time. This guy is the opposite. He goes, I go. Hes been lifting for 32 years roughly too since he was 14. So his experience will help me. Plus he seems more into wanting to get powerful instead of doing those Men's Health and Fitness crap workouts.

Heres what we did for back:

pullups
4 sets X 10 reps

t-bar rows
4 sets (added a 45 pound plate each time)

cybex pulldown machine
250X10
270X10
290X8
290X6

pulldowns 3 sets
110X12
130X10
150X8

seated rows
180X10
200X10
220X6
250X4

overhead presses
110X8
110X8

good mornings did these right after the presses
110X8
110X8

triceps

close grip bench
135X10
185X10
225X8

skullkrushers
125X4
125X4
125X4
pushdowns
100X10
110X10
110X10
110X10

kickbacks
25X10
25X10
30X10

modular tricep extension
60X10
60X10
60X10

pressdowns (one arm at a tme)
70X10
50X10
50X10

Thats it. Great workout with my new training partner and I had time to go on the Star Trac
stationary bike for 25 minutes and still be done in 1 hour and 45 minutes.


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MikeGagne


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Posts: 209
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I worked out with my new training partner again today. We ha dthis one done. In a little over an hour. We did shoulders and traps.

Cybex shoulder press machine
4 sets.
150X10
170X8
190X6
190X5

smith machine military presses
45s each sideX12
45s +15 each sideX10
45s+25sX10
2 45 pound plates each sideX5
2 45s each side X5

upright rows
135X6
135X6
135X6

lateral raises
25X10
no rest
30X8
rear delts
120X10
140X10
160X10
160X10

shoulder exercise with dumbells
my training partner says they help keep your shoulder from hurting
it was like a back and forth movement with the arms
15X10
20X10
20X10
25X10

barbell shrugs
5 sets
135X12
225X10
275X8
315X6
315X6

dumbell shrugs
100'sX8
105'sX6
110sX8

20 crunches , 3 sets no rest

Thats it. I like being done quicker while still doing a lot of sets. Tomorrow Im doing chest with this guy and I cant wait.

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MikeGagne


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Posts: 209
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Whats up? I did chest and biceps today. Only took us about 1 hour 20 minutes.
I like my new training partner's intensity. He's taught me a lot already.

Heres what I did.

bench press
barX12
135X15
225X10
275X4
315X1
335X1
365X1(Im sure he helped me some here)
385X0 (my partner got 405X1, I was impressed)
315X2

hammer strength incline
45sX12
2 45sX10
3 45sX8
4 45sX1

hammer strength decline
45sX12
2 45sX10
3 45sX8
4 45sX5

cable crossovers
100X6
100X6
100X8
100X10

pec deck
140X10
140X10
140X10
140X10

bicep barbell curls
125X6
125X6
125X6
125X6

dumbell curls
25X10
20X10
35X10
45X10
55X4

concentration curls
25X10
30X10
30X10
30X10

hammer curls(dumbells)
35X10
35X10
35X10
35X10

did 60 crunches and thats it

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MikeGagne


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Posts: 209
Date:
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Hey Everybody. Heres what I did today:

I ran 6 minutes on the Pre Cor546 eliptical mahcine to warm up.

Then I stretched my legs for a good 10-15 minutes until they were nice
and warmed up.

I havent done legs since March 20 I think due to my hamstring problem.

Heres what I did with my new training partner

Squats
135X10
225X8
225X8
225X8
225X8
225X8

leg press
4 45 plates each sideX10
5 45 plates each sideX10
6 45 plates each sideX10
7 45 pound platesX8
7 45 pound plates each sideX8

seated calf raises
2 45 pound platesX20 feet straight
2 45 pound platesX20 feet in V shape
2 45 pound platesX20 feet in arrow shape
2 45 pound platesX20 V-shape
2 45 pound platesX20 arrow
2 45 pound platesX20 V-shape
2 45 pound platesX20 arrow

Thats it. We did all this stuff in like 45 minutes. He worked the night shift the last 5 nights and he didnt feel like coming in so I give him a ton of credit for coming today. He was real tired but he put in a great effort. Im done until Monday. Happy Easter everybody.

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MikeGagne


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Posts: 209
Date:
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My hamstring pain seems to have gone away and now its my right knee thats hurting.

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BobW


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Posts: 327
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Glad the hamstring is coming around. Sounds like you're having fun training!

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MikeGagne


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Posts: 209
Date:
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Thanks for checking out my logs BobW. Yeah Im glad the hamstring pain is over now. You can probably identify with me with your forearm and calf troubles. It sure can be disheartening when one part is hurting. Have a Happy Easter to you and your family BobW. I really hope you get your pro card in strongman. I'm sure you will. You got the heart and determination and one of the best coaches out there in Mike. I just finished reading the Reactive Training Manual today and cant wait to apply some of the stuff I learned to my workouts.  

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MikeGagne


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Posts: 209
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Alright heres what I did today. My friend I had been lifting with last week and called me and said he was too tired from the night shift last night to come in. I called one of my old training partners up and he was in the area and off today so I did legs and calves with him.

Legs
Squats
135X10
225X8
225X8
275X6
315X6 (tried out my new knee wraps from Titan here) felt great
315X6 (knee wraps)

leg extensions
We did the positive part of the rep really fast and the part of the negative rep really slow.
130X10
130X10
130X10
130X10

leg curls
80X12
80X12
80X12

lunges (no weight)
10 reps
10 reps
10 reps

rotray calf raises
270X15 feet V shape
270X15 feet arrow shape
285X15 V
285X15 arrow
290X15 V
290X15 arrow

Then we did 15 minutes in the sauna. The dude I lifted with today loves the sauna. I dont get much out of it and rather do cardio for 15 minutes instead but I did some sauna time.

All this took us about 1 hour 30 minutes.

My hamstring felt fine. My right knee is kinda sore though. After this I cut my Aunt's grass. Took me about 2 hours.

Thats it.


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MikeGagne


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Posts: 209
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Alright heres what I did today.

I did 4 sets of pulldowns
100X10
120X10
140X10
160X10

My training partner showed up so I decided to do chest with him

Chest
bench press
135X10
225X6
275X2
315X1
345X just missed it
365X0
385X0 just focused on the negative part of the rep

hammer strength incline
1 45 pound plate each sideX12
2 45 pound platesX10
3 45 pound platesX4
4 45 pound platesX1

hammer strength decline
1 plateX12
2 platesX10
3 platesX8
4 platesX4

cables (did a push up like movement with the cables)
90sX10
100sX8
100sX8
100sX8

pec deck
140X10
140X10

cybex bench machine
100X10
100X10

Thats it.


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MikeGagne


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Posts: 209
Date:
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Hey. Heres what I did today:

Back

Deadlifts
135X10
225X10
315X6
405X1
455X1

My training partner started with me from here on

pullups
4X3

t-bar rows
1 45 plateX12
2 45 platesX10
3 45 pound platesX8
4 45 pound platesX4

seated rows
160X10
160X10
180X10

lat pulldowns
190X4
190X4
190X4

cybex pulldown machine
190X10
230X8
250X8

overhead presses supersetted with Good mornings
110X8
110X8
good mornings
110X8
110X8

triceps
close grip bench
135X10
185X10
225X6

lying triceps extensions
125X3
125X3
125X3

thats it for today. thanks for reading


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MikeGagne


Senior Member

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Posts: 209
Date:
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Yo. Heres what I did today. Didnt have a great workout. Slept like 4 hours last night.

Warmed up with
4 sets X10 reps with 10 lbs. dumbells rotator cuff

seated barbell military presses
135X10
155X8
185X3
195X3
225X0

lateral raises with dumbells
25X10
30X8
30X8
30X8
30X8

reverse pec deck
120X10
140X10
160X8
160X8
180X6

dumbell shrugs
75sX10
85sX10
100sX10
110sX6

Thats it for today.


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MikeGagne


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Posts: 209
Date:
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I did biceps, forearms,and some triceps on my own today.

dumbell curls
25sX10
35sX10
45sX10
50sX8

barbell curls
95X10
115X6
135X2
110X10

hammer dumbell curls
40sX10
45sX8
45sX8
50sX6

lying triceps extensions straight bar
95 pounds X10
105X8
115X6

Thats it for today. I started thinking more positive today. I'm always worried that Im not the strongest at the gym and stuff like that gets to me. But really I just wanna focus on my goals like benching 405 Raw. I cant worry what other people think about me or whatever. I just need to block all that stuff out. Peace.

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TRON


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Posts: 357
Date:
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"I'm always worried that Im not the strongest at the gym and stuff like that gets to me."

Hey think on the bright side Mike, that just means you have a competitive spirit, and you can use that to your benefit

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TRON


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Posts: 357
Date:
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Hey brother
Thanks alot. I have the RTS book, but I also am getting Mike T to do my training for me and that is really working out well. Are you thinking about applying some training methods from the RTS book? It sure seems like you do a lot of exercises and some good work. If you get some more specific training in I think you will hit your goals pretty fast (405 raw bench etc...)

Take care

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MikeGagne


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Posts: 209
Date:
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I did legs and calves today. I was on my own.

Squats
135X10
225X8(belt)
315X6(belt knee wraps)
405X2 ( belt knee wraps)
425X1 (belt knee wraps)

leg press
5 plates each sideX10
6 plates each sideX10
7 plates each sideX10

leg extensions
100X12
130X10

leg curls
100X10
100X10
100X10
100X10

seated calf raises
2 plates X20 feet straight
2 plates + 25X15 V
2 plates +25X15 arrow
2 plates +25X15 V
2 plates +25X15 arrow
2 plates +25X15 V
2 plates + 25X15 arrow

Iron Mind grippers #1
6 reps
6 reps
6 reps
6 reps

hip abduction (cybex machine)
110X10
110X10
110X10

hip adduction (cybex)
110X10
110X10
110X10

glute(cybex)
80X10
80X10
80X10
80X10

Thats it. Hey Tron thanks for the feedback. Yeah I should start incorporating more of the
Training Manual into my workouts. I guess I have been training the way I train for so long thats it hard for me to start something new. I think Im doing some things right. My squat continues to improve. Im shooting for a 405# raw bench, 495#+ squat raw and 600# deadlift raw. These numbers may seem kinda high if you see what numbers Im at now but I like setting big goals. Well peace everybody and thanks for reading.



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