The Creator's tales of pain

[Big_Guns_Lance]

Hey Mike, nice training plan. Are you having 11 solid weeks of training and then a deload? Or will you lighten the loads in between phases. I plan on following something similar to the latter.

Nice two workouts too!

Definitely will be following this log.

 

[mvsf1]

110 lbs DB bench press? Wow that's heavy and this is only your start point!

How much do you think you can bench, mate?

 

[The Creator]

BGL- I dont plan on having a de-load in there. However, my endurance phase will not be pushed to failure and neither so much on my hypertrophy phase.
Msvf1- Bench is always a weak point for me. Most I have ever done on barbell is 335x2 and DB is 130's x 3. Just wait brother!

 

[co05]

Handling those 110lb dumbbells with authority, eh??



Nice!

 

[PistolPete]

I really like the way you train. The periodization you set up for yourself looks spot on. I'm going to follow this log for sure! Those are some impressive weights! Especially considering the fact, you finished a contest to recently. Keep up the great work man!

 

[The Creator]

Here is todays leg workout. I am doing a linear routine for strength so it is the same as monday.

Squat- 135x6, 225x6, 275x6, 315x6, 315x6, 275x6
GHR- bwx6, bwx6, bwx6, bwx6
Leg press- 20 platesx6, 20 platesx6, 20 platesx6
Angled Donkey Calf Raise- 320x10, 320x10, 320x10, 320x10, 320x10

I was surprisingly sore still from Monday's workout. I can tell that I am doing some damage because my appetite is through the rough. It's a pretty simple routine but I really like it because of that. I make every rep count.

 

[The Creator]

Friday

DB chest press- 70x10, 100x6, 110x6, 110x6, 100x6, 100x6
DB bent over row- 90x6, 100x6, 90x6, 85x6 (db per hand)
DB shoulder press standing- 75x6, 75x6, 70x6, 70x5 (back got real tight)
Pull up- bwx6, bwx6, bwx6, bwx6
Dip- 2 chainsx6, 2 chainsx6, 2 chainsx6, 2 chainsx6 (not sure on weight of chains but they are pretty dang heavy)
DB hammer curl- 65x8, 70x8, 70x8, 65x8 (db per hand)

Monday

Squat- 135x6, 225x6, 275x6, 315x6, 315x6, 275x6 (real upset with my performance on this day)
GHR- bwx6, bwx6, bwx6, bwx6 (I will get a video of these Thursday!)
Leg press- 20 platesx6, 20 platesx6, 20 platesx6
Standing calf raise- 300x10, 300x10, 300x10, 300x10, 300x10

Today

BB bench press- 135x6, 225x6, 245x5, 255x6, 255x6, 225x6
Rack dead lift- 315x6, 405x6, 405x6, 405x6
Standing BB shoulder press-135x6, 155x6, 155x6, 135x6
Pull up- bwx6, bwx6, bwx6, bwx6
Close grip bench press- 205x8, 205x8, 205x8, 205x8
DB curl (simultaneous)- 45x8, 50x8, 45x8, 40x8

 

[PistolPete]

Good numbers TC! Very solid workouts. After this week is over you'll be moving from power to hypertrophy correct?

 

[The Creator]

^^ Thanks Pete! Yes I will move on to hypertrophy. I think 2 weeks is about all my lower back can handle of strength!

 

[mvsf1]

Lots of basic movements there. I like your choices.

 

[Flex]

Good job dude, keep up updated. I like that you switch your training up regularly.

 

[The Creator]

^^ Thanks brother

Wednesday
Foam rolled IT and gastrocs. Did rotator cuff work with tubing.

Thursday
Squat- 135x6, 225x6, 315x6, 335x6, 335x5, 275x6
GHR- bwx6, bwx6, bwx6, bwx6
Leg press- 12 platesx6, 12 platesx6, 10 platesx6
Donkey calf- 5 platesx10, 5 platesx10, 5 platesx10, 6 platesx8

Friday
DB chest press- 55x10, 55x10, 100x6, 110x6, 110x6, 105x5, 100x6
T bar row- 6 platesx6, 6 platesx6, 7 platesx5, 6 platesx6
DB overhead press standing- 70x6, 70x6, 65x6, 65x6
Pull up- bwx6, bwx6, bwx6, bwx6 (getting easy, need belt)
Skull crusher- 110x8, 110x7, 100x8, 100x8
Close grip curl- 120x8, 120x8, 120x8, 120x8

Joints are getting a little achey and back is getting a beating. I'm glad to be moving on to hypertrophy next week. I have decided I will throw in a de-load week after 3 weeks of hypertrophy. Totally forgot to take video of the GHR's! I just got a new computer and need to put it to good use so I will get some videos up soon.

 

[El Freako]

Good squatting mate!

 

[Pickle]

cant wait for the videos and hypertrophy sessions creator

 

[The Creator]

Today was first day of hypertrophy. Gym was extraordinarily crowded for a holiday so I had to improvise my leg press.

Squat- 135x12, 225x12, 275x12, 295x10, 275x10
Lying hamstring curl- 145x12, 145x12, 160x10
Seated leg press- 300x12, 300x12, 300x12 (That's what she stacked out at )
Standing calf raise- 255x15, 255x15, 240x15, 240x15, 225x15

Felt pretty good about the workout. My split for the next three weeks of hypertrophy will be as follows:

Mon- Legs (more compound)
Tues- Upper body (more compound)
Wed-off
Thurs- lower body (more isolated and unilateral)
Fri- Chest and back
Sat- Shoulders and arms
Sun-off

Calories are a pretty consistent 4500. I do 20-30 min of low intensity cardio every morning. This helps wake me up and hopefully will be a slight help in keeping metabolism up.

 

[The Creator]

Shall we start it up again???

For those who dont know, I competed recently in the NPC Ironman. I placed second and it qualified me for a national show. I am shooting for Jr. Nationals 2012. I am taking a very simple periodization approach to my training. It will go as follows...

Strength- 2 weeks
Hypertrophy- 4 weeks
Endurance (deload)- 1 week
Power- 1 week

Repeat

I will follow this for the next year. I have really gotten into self myofascial release to help me prevent injury and correct muscular deviations.

 

[The Creator]

Here are a few recent pics. I will try to post progress pics often.

Shot at 2010-11-15

Shot at 2010-11-15

 

[tim290280]

Have to say that your pics from the Ironman look fantastic Mike!

The definition in the legs and mid section, plus the mass you are holding in a comp is just getting better. Congrats on the 2nd place.

 

[Pickle]

splitt owns and ur physique is looking great. 2012 tho? isnt the world supposed to end that year?

How heavy you hoping to be on stage in 2012?

 

[The Creator]

Tim- Appreciate the compliments and support as always!
Pickle- I figure getting one last show in before the world ends is a good idea. That will give me a couple months to eat before it actually goes kaboom. I plan to compete around 210