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My Journal for the 8 week challenge

mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/05/04, 03:15 PM Tuesday 5/3 bench 45x20 135x6 150x6 180 3x2 lockouts 135x5 225x5 225x3 pushdowns 10x20 30x10 40x10 80x5 high pulls bar at knee 225 3x5 good morning 70 3x3 -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/05/04, 03:21 PM 04/04/05 legs squats all below parralel!!!!!!! 45x20 135x3 225x3 315x3 315x3 225x3 225x3 calf raises 80x5 85x6 100x6 120x6 leg curls laying on my face 20x20 80x5 90x6 100x6 120x6 seated leg extensions 20x20 80x6 90x6 100x6 120x6 160x6 donkey calf raises 90 3x3 hammer curls suppersted with reg curl 25x6 30x6 45x6 cable curl 60 5x5 pulls to face 70 5x5 rear delt machine 20x5 30x5 40x5 -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/05/04, 08:48 PM supplementation plan is as follows creatine 5 grams off days 10 work out days 600-1200 mg alpha lipoic acid per day universal jointment sport daily muscle milk shakes,labrada prov60,on 100% whey also animal paks 1 daily -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/05/09, 10:52 AM 05/09 bench 45x20 135x6 155x6 205 3x3 135 super wide grip 4x3 tri' machine 50x20 60x10 70x10 100x6 close grip reverse grip 65x5x3 latpull 20x20 50x10 60x10 100x10 130x10 160x10 flate row 100x5 120x5 160x5 bent bb row 45x20 55x10 65x10 75x10 -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
7707mutt Posts: 7,686 Joined: 2002/06/18	2005/05/09, 11:59 AM Nice job! -------------- Less Talk, More Chalk! 7707mutt@freetrainers.com
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/05/09, 07:14 PM Mutt thanks man. Moose I use the R(+) ala buy AST. It comes in 200 mg caps and what I usually do is 600mg with my creatine. then 200 pre workout 200 post work out then 200mg with each meal. -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/05/09, 07:59 PM I forgot to add my good morning in to my write up :dumbbell: 45x10 65x5 85x5 -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/05/09, 08:48 PM r-ala is the way to go. I would dose with 100 mg. per 100 gr. of carbs. I use the 50 mg. doseage, as this tailors to my carb intake better. I do not do alot of carbs, so need the smaller dose. I use the Source Naturals brand. Haven't checked lately, but trueprotein.com was going to be selling it in bulk if you are interested. ============ Quoting from mrmoose63: Hey mmaibohm... great journal!! I had a question.. how are you taking your ALA? like 100-200mg with everymeal, every carb meal... also are you taking regular ALA or RALA and which brand? -Moose ============= -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/05/09, 08:50 PM Good numbers, good volume(variety)! Nice workout bro! ============ Quoting from mmaibohm: 05/09 bench 45x20 135x6 155x6 205 3x3 135 super wide grip 4x3 tri' machine 50x20 60x10 70x10 100x6 close grip reverse grip 65x5x3 latpull 20x20 50x10 60x10 100x10 130x10 160x10 flate row 100x5 120x5 160x5 bent bb row 45x20 55x10 65x10 75x10 ============= -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/05/09, 09:13 PM Thanks Ron for the compliment. I will have to check out the true protein site. -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/05/12, 12:57 PM 09/12/05 squat 45x20 135x5 280x3 300x3 300x3 bad squat bay my last rep I got of keel a bit and thought I was going to fold up. Well I fought outta the whole and reracked the wieght. leg curl face down 20x20 80x10 100x10 140x10 160x5 leg extension 20x20 50x10 90x10 100x10 130x10 210x5 calf raises 220 5x3 shrugs bb 135x10 225 2x8 shrugs db 95 3x6 front raises 20x10 30x6 35x6 pulls to face 200 3x5 machine militray press 100 5x5 my shoulder was a real pain today. hammer machine preacher (plate weight 45x8 95 2x5 over all not a bad workout my shoulder is being a bear. And I scare the crap outta my self when I almost folded on the squat. -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
7707mutt Posts: 7,686 Joined: 2002/06/18	2005/05/12, 12:58 PM LOL been ther big guy it makes for a good heart beat huh? Good job! -------------- Less Talk, More Chalk! 7707mutt@freetrainers.com
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/05/14, 01:32 AM 05/14/05 active recovery at work using the universal not shure on the weights just labeled 5-20 leg press whole stack 3x10 leg curl half stack using 1 leg per rep 3x10 helped the doms a bit getting the blood flowing my doms a day or two after legs is quite bad. -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/05/17, 12:39 PM 5/17/05 bench 45x20 135x6 155x6 205 3x3 135 3x3 wide grip 3 inches outside of rings close grip using reverse grip 45x3 65 3x3 incline dumbel 45 3x5 lat pull 80x20 100x10 120 3x5 tbar row plates weight minus 45lb bar 45 2x10 70 x6 90 3x5 Good day felt great but had to make it a quicky. My lawn was calling me darn spring time. -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/05/18, 07:59 PM 5/18/05 light leg day squat bellow paralell 45x20 135x6 155x5 225x5 225 2x3 off 3 foot bench(box) leg curls on face 80x20 100x8 120x8 160x8 leg curl 120x10 150x10 170x10 200x5 calf raises 300x5 225 3x6 bicep curls 30 3x7 35x7 hammer machine preacher 45 3x8 55x8 65x8 felt good but had to work tonight so kind of took it easy. -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
sbroyhill Posts: 442 Joined: 2005/04/06	2005/05/19, 11:54 AM Watch out.... I am catching you on your squats! :) No really, great numbers! Keep it up! :) -------------- :Hard work equals great results!:
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/05/19, 07:09 PM Thank you! -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/05/23, 09:53 AM 5/23/05 bench various grips pinky middle and 4inches out of rings 45x20 135x6 155x6 185x4 225x3 new pb triple 1 rep max needed a little help on last lock out 4inches f chest 135x5 155x3 tri push down 40x10 50x6 60x60 tri machine ext 80x10 100x6 100x6 lat pull 20x20 80x10 100x10 150x7 160x7 170x3 bent bb row 45x10 85 3x5 good morning 85 3x5 close grip press using smith 135 3x5 over all a good work out. A triple 225 was a good feeling even, if my spotter helped me with the last sticky point. My plan of periodization I am on has me peeking to early in the 8 week :angry: 85 3x5 -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/05/25, 03:21 AM 05/25/05 extra sets at work on multi gym 02:00 am preacher curl 4 plates 4x6 right arm 4 plates 4x6 left arm 4 plates 3x5 both arms 4 plates right to failure 4 plates left to failure tricep ext using strap 5x5 6 plates I was getting tired so figured I would hit the fitness center at work. I am awake now but have a huge cramp in my left bicep. -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/05/26, 11:30 AM 05/26/05 Leg day squat 45x15 135x5 225x5 295x4 295x4 225 3x4 off 2 foot box leg press 180 4x15 leg curl on face 90x15 120x10 140x10 150x6 170x4 leg extension 80x10 120x10 140x10 180x10 biceps curls db 25x5 30x5 hammer curls db 30x5 35x5 fron db raises 25x9 30 3x9 side raises machine 15x10 25 3x10 shrugs 135x10 225 3x10 rear delt machine 60 3x10 Good work out felt great! -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/05/31, 02:34 PM 5/31/05 bench 45x15 135 x6 hands next to uprights 135 x6 ring finger on rings 135x5 middle finger on rings 180x5 middle finger on rings 225x3 pointer finger on rings 135x10 pinky inside rings incline db press 40x5 50 3x5 tri push down 50x10 60x8 70x8 decline hammer strength bench 90lbs 3x10 tbar row plate weight + 45 pound bar 90x8 135 3x8 165 x8 moved allot of weight to day but felt real sloppy like I was draging my heiny. -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
RandomGirl Posts: 227 Joined: 2005/02/25	2005/05/31, 08:25 PM That's cool the way you moved your hand placement. I just learned sumthing new..:)
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/06/01, 04:07 PM 06/01/05 arnolds 30x7 35x7 40x7 50x6 bent rear db raise 30x6 40x6 rear delt machine 30x6 50x6 side raises db 20x8 25x8 30x6 machine military 60x8 70x9 100x5 100x5 bi's barbell preacher curl 22lb bar 42x10 52x10 52x8 standing bb curl 22lb bar 72 5x10 hammer curl db 30x5 35x5 40x5 was a good shoulder arm day not to much pain in my left shoulder. -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
	2005/06/03, 04:09 AM well done... you mentioned in another post that you're stuck on deadlifts? however I am not seeing the deadlift exercises....I saw the goodmornings on 5/23....however there's not much else for lower back training in the other posts...I may be missing it... I have found it beneficial to train deadlift....with deadlifts....I know many powerlifters shun the idea....but I think it works well...if you do choose to skip them...then I still think you need a heavy lower back exercise....maybe glute/ham machine with a plate or DB...for few sets...or maybe do a variety...Romanian Deadlifts, stiff legged deadlifts, dimel deadlifts, deadlifts on plates, using different plates(like using only 25s or 35s), super-setting 2 lowerback exercises(be prepared to hurl after some sets lol)...., different stances, different grips....I think you can get a lot of benefit from it....try doing 1-3 sets(with 1-2 supersets) of 90-95% of 2-3 reps every 2 weeks..... anywayz gl with your training...
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/06/03, 03:14 PM I forget have the time to mark down my lower back work. I have been doing hypers good mornings and actual dl's. MY gym ballys is really lacking in equipment for other movements. I have been playing around with sumo style helps a bit. My worst part of the lift is the breaking off the floor. I can pull some good weight if I do high pulls at about knee hieght. Maybe I need to just work on literally just pulling the bar off the floor and stoping below my knee to build up the low end. -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
	2005/06/03, 08:55 PM try doing deadlifts standing on plates or box(and every 2-3 workouts increasing the height of the plates/box)....or using smaller plates for the weight...to make you farther away from the bar or have the weight lower to the floor...both should help...although both are quite a bit harder than normal deadlift so try a weight you normally would do for 5 reps...my guess is you'll do 2-4 with this variation....it's really helping me...
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/06/06, 07:14 PM 06/06/05 bench 135x10 135x10 155x6 180 3x5 135x5 db bench 40x6 45x6 60x6 hammer machine inlince supper setted with hammer decline 90 6x6 lat pull 20x20 160x10 170x10 150x10 wider grip deads 135 3x10 bent bb row 135 5x6 -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/06/06, 08:15 PM buy some chains.........and place the middle of the chain on each side of bar.........so they are doubled.......talking about hard.....even for partials.....heavy the whole way up! I bought mine......2 6ft strands for about 40bucks........excellant investment IMO -------------- gravity is not a law, only a obstacle
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/06/09, 10:56 AM 06/08/05 legs squat bellow parralel 135x10 225x 3x5 315 3x5 leg curl on face 80x10 100x10 120x10 140x6 150x6 160x4 leg ext 80x10 120x10 140x8 150x8 220x10 arnolds 30x6 50x6 pulls to face supper setted with cable row 70 4x10 bi curl using easy curl 72 4x10 -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/06/14, 11:16 AM 6/14/05 bench bb 45x15 135x8 155x6 225x4 185x3 db incline super with decline 55 3x4 hammer machiine incline 90 3x5 bent bb row 135 4x10 machine tri 40x10 50x10 60x10 100x5 low row 120x8 130x8 250x4 hypers 3x10 good mornings 75 5x5 was a good day felt good -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/06/22, 03:20 PM 06/22/05 I am on a week off from the gym. So I thought I would do what I call pitbull training. I have my pit grab on to his tug toy and help me work out 3x5 up right rown with 75 pound dog 3x3 2 hand curls with 75 pound dog 3x5 side swings with 75 pound dog. had fun he loved it and I got a good work out. -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
	2005/06/23, 12:36 AM lol....that sounds like fun....wish I could have a dog in the city....
RandomGirl Posts: 227 Joined: 2005/02/25	2005/06/23, 01:08 AM pitbull training.. thats cool! LOL
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/06/28, 10:06 AM 06/28/05 I just came off a week of res. SO I did things a little diff today to ease my joints back into the groove. db incline 45x6 45x6 55x6 hammer machine incile super setted with hammer decline 90 4x10 close grip on the smith machine 135 4x6 close reverse grip using easy curl bar 44 3x6 bb bent row 135 4x5 lat pull 50x10 100x10 120x10 150x10 160x5 My shoulders are still being an issue. I need to see the doc I think. -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.