Minchinators Training Log

[Minchinator]

Hey, just noticed your log, welcome!

405 on deads? Wanted to go for 455? That's awesome dude.

As far as the randomness, you hit all of your back so it wasn't bad, and your weights are great.

Ok, the calves were random

Thanks. My personal best on deads though is 525 without a belt or straps - that was almost 2 years ago and since then I have just been battling a bunch of nagging problems that have not allowed me to train properly to pull that kind of weight from the floor, so when I look at 405 and 455 all I see is a lot more weight that I should be using and hopefully will be again.

 

[Rocky]

Jesus Christ! First time in here and I'm impressed. That dead is highly impressive - and that's just the 405 - let alone your best without straps or belt which is awesome! All the sessions look pretty damn good to me. Keep it up fella.

 

[Minchinator]

Did some chest today,

DB bench press
40's x 10
60's x 10
80's x 8
100's x 6
I have been doing these with a full stretch into my armpits so the range of motion is long and I keep it slow, I had not done these for a while until 3 workouts ago and they are really burning my pecs good.

Incline barbell press
135 x 10
155 x 10
175 x 8
190 x 6 + 135 x 15, burnt out quick on these today - I blame the db's

Strive bench press machine
130 x 10
170 x 8
210 x 4
230 x 4

Neck bench press on smith machine
45 each side x 10
70 e.s. x 6
80 e.s. x 4
do these very slow, pause at the bottom and then contract up, I try not to push - just contract and squeeze

Incline DB fly's
40's x 10
65's x 6
70's x 6

Cable fly's, Freemotion cable machine

weight was "11" not sure on pounds x 10
13 x 10 + 10 x 15

30 pushups to end it

Pretty good workout but I was not happy at all with how fast my muscles cashed out on the inclines - there is always next time.

 

[Rocky]

That's one hell of a chest workout. Must've been pumped to fuck with all that!

 

[Minchinator]

That's one hell of a chest workout. Must've been pumped to fuck with all that!

That was the problem with the inclines, I had too much blood in my pecs after the db presses to contract very well on the inclines. Couple more times doing them and it my body should adjust a bit better, but yeah, it was a pretty good workout all and all - at least my stupid left shoulder did not hurt.

 

[Minchinator]

Last workout before I leave for Arkansas. Arms

Barbell Curls
45 x 8
65 x 8
95 x 8
115 x 6
125 x 6
140 x 4

Close Grip Bench Press
135 x 10
155 x 10
175 x 3, shoulder sore so I stopped at three
195 x 3, stupid shoulder, dropped to 155 x 10 - good burn though

DB French Press + DB alternating curls
25's x 10 + 25's x 10
35' x 10 + 35's x 10
50's x 6 + 65's x 8

Pushdowns
110 x 10
150 x 10
195 x 6 + 110 x 10

DB preacher curls
25 x 10 per arm
40 x 10 per arm
45 x 6 per arm

One burn set of db french press + db curls 20lbs x 20 reps each exercise

abs
v-ups 2 sets of 20
crunchs 2 sets of 20

I'm gone till next Saturday so I will update my log with my weeks worth of workouts in Mountain Home Arkansas when I get back. Have a Happy Thanksgiving everybody, make sure you eat too much and have some good workouts!

 

[Rocky]

Good session man to send you on your way. Hope you have a good time buddy.

 

[Minchinator]

Back from Arkansas, worked out everyday and ate a crap load of food - it was good. Here you go

Wednesday, 11/22 6:30 am

DB Bench press
20's x 10
40's x 10
70's x 8
100's x 6

Incline Bench Press
135 x 10
165 x 4
185 x 4
195 x 4 + 135 x 15

Bench Press Machine - Paramount I think
65 x 10
110 x 10
190 x 6

DB Incline flys
40's x 8
50's x 6
60's x 6

Neck bench press on Smith Machine
45 each side x 8
70 e.s. x 3
75 e.s. x 5

Side DB Raise
35's x 8
45's x 8
55's x 6 + 25's x 15

Shoulder Press Machine - Paramount I, again, think
90 x 10
120 x 10
160 x 8
190 x 3

Incline barbell front shoulder raise
40 x 8
45 x 8

Rear delt db raise
40's x 8
50's x 10
60's x 8

Hammer strength shrug
90 e.s. x 6
135 e.s. x 6
180 e.s. x 6

30 pushups to finish

 

[Minchinator]

11/22, 2pm

Worked out this morning, shovled rock for two hours with my dad and then did this workout, I was a little tired.

Squats
135 x 8
185 x 6
225 x 6
295 x 4
345 x 3 + 135 x 12

Hack Squat - heavy hack squat, I was surprised
45 e.s. x 6
90 e.s. x 4
135 e.s. x 3

Leg Press - hard leg press as well
45 e.s. x 10
135 e.s. x 6
225 e.s. x 5
270 e.s. x 3

Extensions
110 x 10
170 x 6
230(stack) x 6

Stiff leg deadlift
135 x 3
295 x 3
345 x 8 - this was the only set I wanted to do, but it felt good so I did one more
395 x 3

Inner thigh machine for a stretch

 

[Minchinator]

11/23, 8am

DB curls, alternating and standing
20's x 20
30's x 10
40's x 10
55's x 10
70's x 6

Close grip benchpress on a machine
110 x 10
170 x 6
190 x 5

DB French press
40's x 6
45's x 6 + 20's x 20

DB Preacher curls
30 x 8 each arm
35 x 8 each arm + 20 x 20 each arm

Pushdowns
100 x 10
140 x 8
180 x 6
200(stack) x 6

Barbell Curls
50 x 8
80 x 6
110 x 8
125 x 4

Overhead rope pushouts
80 x 10
120 x 10

Weighted Dips - had not done these in a while because of my left shoulder, but the felt good so I think they will be brought back in.
+ 45 x 8
+ 90 x 8

Calf raises on leg press machine - 2 sets of 10, one with 160, one with 225

 

[Minchinator]

11/24 8 am

pulldowns

60 x 10
90 x 10
140 x 8
200 x 6
230 x 5

Deadlifts - should not have done these, I was tired and my legs were sore and it pisses me off when I fail at them - oh well

135 x 4
225 x 4
315 x 4
405 x 4
475 - scratch, could not lock it out

Barbell rows
225 x 3
245 x 3
255 x 3

DB rows, two arms, not single arm rows
110's x 6
110's x 5
110's x 6

Low pulley row
140 x 5
210 x 5
250(stack) x 5

Straight arm pullovers - cable
80 x 10
120 x 10

Hammer Shrug
4 plates e.s. x 6
5 x 6
6 x 4, that is all it fits

 

[Minchinator]

11/27 - Legs

Squats
135 x 8
225 x 6
295 x 3
345 x 1
315 x 3

Hack Squats (not a hack squat machine, real hacksquats, basically deadlifting with the bar gripped behind your back)
135 x 8
225 x 6
275 x 4
345 x 5

Stiff leg dead lift - was not going to do these after the hacks, but the bar was allready loaded so I just did a couple
345 x 4
415 x 1

Leg press
3-45's each side x 6
6-45's es x 4
8-45's es x 5

Leg Extension
170 x 8
265 x 6
290 (stack + 25) x 8

Lying Leg Curl
120 x 8
140 x 6
160 x 4

 

[Minchinator]

11/28 Chest

Bench Press
135 x 10
185 x 6
225 x 3
255 x 1
275 x 1
290 x 1, arched a little
225 x 6

Incline Hammer Strength Press
45 e.s. x 10
90 e.s. x 8
135 e.s. x 6
160 e.s. x 6 + 135 e.s. x 4 + 90 e.s. x 15

Incline DB Fly's
40's x 8
60's x 6
70's x 6 + 35's x 12

Cable Crossover Flys - on Free Motion Ground 0 machine
10 x 10reps
13 x 10
15 x 7 + 12 x 12

Weighted Dips
90 x 4
90 x 3, shoulder was bothering me so I stopped each set way short, oh well

Pushups 0 x 30

 

[Scoular]

I see you do a lot of single's , is that for strength training or are you doing it as a method of progression?


Good work mate. Your def strong.

 

[Minchinator]

I see you do a lot of single's , is that for strength training or are you doing it as a method of progression?


Good work mate. Your def strong.

Just trying something a little different for strength, won't stick with the low reps for too long.

 

[Minchinator]

Hurt my left shoulder a bit Tuesday, well it is always hurt, but I aggrevated it, so I did not workout yesterday and did very little today - it will get better quick, I have faith.

11/30

Strive preacher curl machine
50x10
50x10
70x10
90x6
100x4
100x4

Pushdowns
100x15
110x10
150x10
170x8
180x8

Barbell curls
65x8
95x8
125x5

Reverse grip pushdowns
110x10
150x10
170x10

That was all, shoulder was bothering me, but not too bad so I decided that was enough before I made it worse, I hope to do a regular back workout tomorrow, guess we will see.

 

[Minchinator]

Well, did not do a normal back workout today, but I did one, here you go.

Pulldowns, v-handle
100x10
120x10
150x10
210x6
230x6

Low cable row, wide underhand grip on long bar
100x10
155x10
215x6
245x6

One arm db rows
140x4 each arm
140x4 each arm
120x8 each arm

T-bar row
3 45's x 6
5 45's x 6
6 45's x 4

Straight arm cable pullovers with rope handle, hands close at top and spread at bottom, much harder than with a bar.
100x10
120x10
140x10

That is all, my shoulder was feeling pretty good so I did not push my luck.

 

[Minchinator]

Should have done legs today, but it's my b-day tomorrow and we are going out dancing tonight, so I did a light chest/shoulder workout instead - shoulder still an issue.

Incline cable flys, not sure on weight, I just write down the number on the stack
9x15
11x15
13x15, hard - good burn

Incline bench press
135x15
155x15
165x15, barely - reall good burn going

Flat DB Flys
40's x 15
50's x 15
60's x 12

Cable Machine Press (seated Ground 0 chest press)
10x15
12x15
14x15

Strive shoulder press + Incline BB raise
70x15 + 30x15
90x15 + 30x15
110x15 + 30x15

Rear Delt DB raise
20'sx15
30'sx15
40'sx15

Triceps pushdowns - v-bar
90x15
110x15
120x15

That's it, off to party!

 

[Minchinator]

Birthday was fun, Sunday morning was not too bad My workouts this week have sucked because of my left shoulder/trap thingy - they are not worth listing. I will get back to posting them when I actually do one worth while, hopefully that will be soon. Later.

 

[Scoular]

All the best with recovery!

The main thing is that you at least done some working out, most people would use the excuse of an injury and leave training.
You got some stimulation, that's enough.