mike's workout journal

[mzaruba423]

you're welcome to comment because i really don't know how these work, but i'm mainly using this to see if i can improve in lifts from week to week

week one
started: 1/4/09
method: get ready

workout a (1/4/09): 4-6RM 25 Reps
exercises:
cable standing mid-pully row: 4 x 6 at 47.5 lbs, too easy

dips with neutral grip: 4x6 at body weight + 25 lb weight, could use a bit more weight

dubbell split squat: 4x6 each leg at 60 lbs, could use a bit more weight

workout b (1/6/09): 10-12RM 35 reps
exercises:
underhand-grip lat pulldown: 2x12 1x11 125 lbs, good

dumbbell standing shoulder press 2x12 1x11 40 lbs, good

deadlift 155 lbs 1x12 1x11 1x12, good

workout c (1/8/09): 20-22RM 50 reps
exercises:
cable standing low-pulley row with rope: 2x20 1x10 55 lbs, a bit easy

pushup: 2x20 1x10, way too easy -- might have to switch exercise

squat: 1x20 1x18 1x12 165 lbs, good

week two
workout a (1/11/09): 4-6RM 25 reps
exercises:
bentover rows: 115 lbs, 2x6 2x5 1x3, good

dips: +30 lbs, 4x6 1x1, good

dumbbell split squat: 65 lbs, 4x6 1x1 good

workout b (1/13/09): 10-12RM 35 reps
exercises:
underhand-grip lat pulldown: 135 lbs, 2x12 1x11, good

dumbbell standing shoulder press: 45 lbs, 2x12 1x11, good

deadlift: 165 lbs, 2x12 1x11, good

workout c (1/15/09): 20-22RM 50 reps
exercises:
cable standing low-pulley row with rope attachment: 65 lbs, 1x20 2x15, too much weight

pushup: 2x20 1x10, too easy

squat: 165 lbs, 2x20 1x10, good

week three
workout a (1/18/09): 4-6RM 25 reps
exercises:
bentover barbell row: 120 lbs, 4x6 1x1, good

dip: +35 lbs, 4x6 1x1, bit easy

dumbbell split squat: 70 lbs, 4x6 1x1, hard

workout b (1/20/09): 10-12RM 35 reps
exercises:
underhand-grip lat pulldown: 140 lbs, 2x12 1x11, good

dumbbell standing shoulder press: 50 lbs, 1x12 2x11 1x1, too much

deadlift: 170 lbs, 2x12 1x11, good

workout c (1/22/09): 20-22RM 50 reps
exercises:
cable standing low-pulley row with rope attachment: 70 lbs, 1x20 2x15, too much

pushup: 2x20 1x10 too easy

squat: 170 lbs, 2x20 1x10, good

END OF GET READY:
method: get big

week 4
workout a (1/25/09): 4-6RM 25 reps
exercises:
chinup: +20 lbs, 4x6 1x1, good

barbell close-grip bench press: 155 lbs, 2x6 2x5 1x3, good

deadlift: 215 lbs, 4x6 1x1, too much -- need to get better form

standing single-leg calf raise: 50 lbs, 4x6 1x1, good

workout b (1/27/09): 10-12RM 40 reps
exercises:
cable seated one-arm row with neutral grip: 42.5 lbs, 3x12 1x4, good

dumbbell standing one-arm shoulder press: 37.5 lbs, 3x12 1x4, good

bulgarian split squat: 45 lbs, 3x12 1x4, hardestttt lift i've ever done

dumbbell standing one-arm triceps extension: 20 lbs, 3x12 1x4, bit easy

workout c (1/29/09): 20-22RM 25 reps
exercises:
high pull: 105 lbs, 1x15 1x10, too much weight

dumbbell incline bench press: 45 lbs, 1x20 1x5, bit easy

front squat: 135 lbs, 1x15 1x10, too much weight

hammer curl: 37.5 lbs, 1x15 1x10, too much weight

week 5
workout a (2/1/09): 4-6RM 25 reps
exercises:
chinup: +25 lbs, 4x6 1x1, good

barbell close-grip bench press: 160 lbs, 3x6 1x5 1x2, good

deadlift: 205 lbs, 4x6 1x1, good and good form

standing single-leg calf raise: 55 lbs, 4x6 1x1, good

workout b (2/3/09): 10-12RM 40 reps
exercises:
cable seated one-arm row with neutral grip: 50 lbs, 4x12 1x4, bit heavy

dumbbell standing one-arm shoulder press: 42.5 lbs, 3x12 1x4, good

bulgarian split squat: 50 lbs, 3x12 1x4, good

dumbbell standing one-arm triceps extension: 25 lbs, 3x12 1x4, good

workout c (2/5/09): 20-22RM 25 reps
exercises:
high pull: 95 lbs, 1x20 1x5, harddd

dumbbell incline bench press: 50 lbs, 1x20 1x5, good

front squat: 115 lbs, 1x20 1x5, hard

hammer curl: 32.5 lbs, 1x15 1x10, hard

week 6
workout a (2/8/09): 4-6RM 25 reps
exercises:
chinup: +30 lbs, 3x6 1x5 1x2, good

barbell close-grip bench press: 165 lbs, 3x6 1x5 1x2, good

deadlift: 225 lbs, 2x6 2x5 1x3, hard

standing single-leg calf raise: 60 lbs, 4x6 1x1, good

workout b (2/10/09): 10-12RM 40 reps
exercises:
cable seated one-arm row with neutral grip: 55 lbs, 3x12 1x4, bit heavy

dumbbell standing one-arm shoulder press: 47.5 lbs, 2x12 1x10 1x6, alright

bulgarian split squat: 55 lbs, 3x12 1x4, good

dumbbell standing one-arm triceps extension: 27.5 lbs, 2x12 1x10 1x6, blah

workout c (2/12/09): 20-22RM 25 reps
exercises:
high pull: 100 lbs, 1x18 1x7, hard

dumbbell incline bench press: 55 lbs, 1x20 1x5, good

front squat: 120 lbs, 1x20 1x5, good

hammer curl: 35 lbs, 1x15 1x10, hard

week 7
workout a (2/15/09): 4-6RM 25 reps
exercises:
chinup: +35 lbs, 3x6 1x5 1x2, good

barbell decline close-grip bench press: 170 lbs, 3x6 1x5 1x2, good

deadlift: 225 lbs, 2x6 2x5 1x3, good

standing single-leg calf raise: 65 lbs, 4x6 1x1, good


workout b (2/17/09): 10-12RM 40 reps
exercises:
cable seated one-arm row with neutral grip: 57.5 lbs, 3x12 1x4, good

dumbbell standing one-arm shoulder press: 50 lbs, 2x12 1x10 1x6, good

bulgarian split squat: 60 lbs, 3x12 1x4, good

dumbbell standing one-arm triceps extension: 30 lbs, 2x12 1x10 1x6, good

workout c (2/19/09): 20-22RM 25 reps
exercises:
high pull: 105 lbs, 1x16 1x9, bit much

dumbbell incline bench press: 60 lbs, 1x18 1x7, good

front squat: 125 lbs, 1x20 1x5, good

hammer curl: 35 lbs, 1x15 1x10, too much weight

[swanso5]

cable exercises don't work for this, the cable develops slack and doesn't "spring" back properly...

exercises are bit out of place too...splits squats for sets of 4 - 6 and deads for sets of 10 - 12??? should be the other way mate

i did one of these, might be in journal maybe...

[swanso5]

i did this one...

http://www.t-nation.com/free_online_art ... to_big&cr=

took out the cable one's and replaced them...if you can do chins then do them in place of pull ups

bent row for seated rows

back didn't like the deads/squats either....

[mzaruba423]

these were straight out of his book, so i'm going to give them a shot

[swanso5]

i thought i'd read him say cable one's didn;t work??? well give them a shot i suppose...

[mzaruba423]

if you go too fast the machine can mess up, but i'm going to substitute in bentover barbell rows instead

[swanso5]

just like i said...i'm sure i read that he doesn;tuse cables for that very reason but why put it in the book? that's his new huge in hurry" right?

maybe it was thibaudeau (did i get it right this time?) in one of his articles...

[mzaruba423]

nah i read him write it in the new book, and a lot of his workouts are based on cables. i thought it was kind of odd too.

[swanso5]

maybe he meant those pin loaded machines, they aren't cables????

[mzaruba423]

week 8
method: get big unloading

workout a (2/22/09) 20-22 RM 50 reps
exercises:
cable standing mid-pulley face pull: 42.5 lbs, 2x20 1x10, bit easy

cable standing chest flies: 40 lbs, 2x20 1x10, bit easy

dumbbell romanian deadlift: 50 lbs, 2x20 1x10, good

workout b (2/24/09) 10-12 RM 30 reps
exercises:
lat pulldown: 145 lbs, 3x10, good

dumbbell standing shoulder press: 50 lbs, 3x10, good

side lunge: 55 lbs, 3x10, good

workout c (2/26/09) 10-12 RM 30 reps
exercises:
cable seated face pull:

pushup with hands on swiss ball:

cable squat:

[mzaruba423]

week 9
method: get big - phase 2

workout a (3/1/09) 2-3 RM 15 reps
exercises:
pullup:

dip:

hack squat:

standing single-leg calf raise:

workout b (3/3/09) 10-12 RM 40 reps
exercises:
cable standing one-arm mid-pulley row, palm up:

dumbbell one are bench press:

dumbbells single leg deadlift:

dumbbell decline one-arm triceps extension:

workout c (3/5/09) 10-12 RM 40 reps
exercises:
cable standing mid-pulley row with a neutral grip:

dumbbell standing shoulder press:

squat:

barbell curl:

week 10
workout a (3/8/09) 2-3 RM 15 reps
exercises:
pullup:

dip:

hack squat:

standing single-leg calf raise:

workout b (3/10/09) 10-12 RM 40 reps
exercises:
cable standing one-arm mid-pulley row, palm up:

dumbbell one are bench press:

dumbbells single leg deadlift:

dumbbell decline one-arm triceps extension:

workout c (3/12/09) 10-12 RM 40 reps
exercises:
cable standing mid-pulley row with a neutral grip:

dumbbell standing shoulder press:

squat:

barbell curl:

week 11
workout a (3/15/09) 2-3 RM 15 reps
exercises:
pullup:

dip:

hack squat:

standing single-leg calf raise:

workout b (3/17/09) 10-12 RM 40 reps
exercises:
cable standing one-arm mid-pulley row, palm up:

dumbbell one are bench press:

dumbbells single leg deadlift:

dumbbell decline one-arm triceps extension:

workout c (3/19/09) 10-12 RM 40 reps
exercises:
cable standing mid-pulley row with a neutral grip:

dumbbell standing shoulder press:

squat:

barbell curl:

week 12
workout a (3/22/09) 2-3 RM 15 reps
exercises:
pullup:

dip:

hack squat:

standing single-leg calf raise:

workout b (3/24/09) 10-12 RM 40 reps
exercises:
cable standing one-arm mid-pulley row, palm up:

dumbbell one are bench press:

dumbbells single leg deadlift:

dumbbell decline one-arm triceps extension:

workout c (3/26/09) 10-12 RM 40 reps
exercises:
cable standing mid-pulley row with a neutral grip:

dumbbell standing shoulder press:

squat:

barbell curl: