Minchinators Training Log

[Minchinator]

Ah, been a while since I posted a log. Scoular, I would never miss a workout because of something so small as my shoulder bothering me, that has been going on for over 10 years - you could say I am used to it. I just figured it was not worth waisting everyones time listing workouts that were not worth much. My training has actually been going well, shoulder is doing good again, it can seriously come and go over night, I have just been lazy and not typed one in a while. Here was today's

Barbell shoulder press
95 x 10
135 x 10
165 x 3
185 x 3
195 x 3 + 3 upper half reps

Side DB Raises
60's x 6
65's x 5
65's x 5 + 40's x 12

Rear DB Raises (I do these bent over, not seated)
60's x 8
65's x 6
65's x 6 + 40's x 10

Close Grip Bench Press (these are the only thing kinda buggin my shoulder so I am keeping the reps low with any weight that is even remotely stressfull on my joint)
135 x 10
185 x 3
195 x 3
205 x 3 + 185 x 6

DB Skull Crushers
40's x 8
50's x 6
50's x 5 + 30's x 15

Pushdowns
150 x 8
195 x 6 (this is the stack at my gym + a 25lb plate, just to give reference to what the weight means, all cable machines are different)
195 x 5

Bench press to neck, super setted with cable flys
135 x 10 + 10(not sure on weight, I just read the non-weight side of the stack on our ground 0 cable machine) x 15
185 x 7 + 12 x 12
205 x 4 + 135 x 8 + 12 x 12

Incline DB Fly's supersetted with Flat DB Fly's, did these without resting after my last set of cable fly's and only took a 30 sec break between the two supersets, it may have been light but boy did it burn.
30's x 15 + 30's x 12
40's x 15 + 40's x 10

 

[Banshee20]

Impressive workout Minch! Nice job on the crazy sets of flyes.

Glad you are back, take care of that shoulder!!

Banshee

 

[Natureboypkr]

close grip are one of my personal favorites, you log looks like you've been putting in work great stuff

 

[Minchinator]

Thanks for the positive comments Banshee and Natureboy. Today was a back workout with a little biceps at the end, here you go

Deadlifts, close stance, I am used to sumo style so the switch is still a negative to how much I can pull, but I think they work the muscles much better, now that my excuse is out of the way
135 x 8
225 x 8
315 x 6
460 x 1, that is the most I have tried with this stance, felt pretty good, last week I went to 425 for 5 so I thought I would go for one good heavy rep today and back to regular reps next week

Bent over barbell rows
230 x 3
250 x 3
270 x 3
300 x 2 + 225 x 8

T-Bar Rows (flex fitness t-bar)
5 45's x 8
5 45's + 1 25 x 6, that was tough, no more set required

Pulldowns
130 x 8
200 x 3
250 x 3, they sucked, usually much better, so I lowered the weight
180 x 12
220 x 10

DB Shrugs
130's x 6
130's x 8
130's x 8

Barbell Curls, mild cheat curls, I mainly wanted some moderately heavy negatives
140 x 4
150 x 4
150 x 4 + 100 x 8 strict and really slow negatives

DB Curls, alternating, reps are total, not per arm
60's x 8
65's x 8 + 35's x 12, really slow negatives on the 35's

That's it for today, it was an ok workout but I felt really tired and unmotivated the whole time, guess that happens from time to time.

 

[Natureboypkr]

man that looks exactly like my back routine on my power day, those are the lifts that gave me my good back thickness

 

[Minchinator]

Thought I would throw in a few pics of exactly what I look like today. I am doing a natural show on May 5th, so I will try to update my log from time to time to see how it's going, and I know you all love the superman pants.

 

[Maxmonzter]

damn your lats are wide, what do weigh these dayz? very solid physique i want to have a physique like that, props to you and your job ur doing keep it up

 

[Banshee20]

Woot woot! Half naked pics. You really look great Minchinator, youve got some big delts and bis. I'm sure you will do great on May 5th....look forward to hearing about your progress. Thanks for sharing!

Banshee

 

[Natureboypkr]

don't fly away bro

 

[Minchinator]

Thanks for the positive comments, it is always a bit scary putting pictures of yourself up. Max-ot, I weigh around 180 right now, I am 5'8".

Back to what this is for, today was my heavy chest day and some light shoulders and triceps.

Flat DB Press
40's x 10
60's x 10
110's x 6 + 70's x 9

Incline Barbell Press
135 x 10
185 x 3
205 x 3
215 x 5 + 135 x 20

Flat DB Fly's
70's x 6
80's x 5 + 60's x 5 + 40's x 6

Cable Fly's (Free Motion Cable Machine, I list the weight as the number, not the weight, from the block)
14 x 8
16 x 5 + 10 x 20

Side DB Fly's supersetted with Rear DB Fly's
30's x 20 + 30's x 20
40's x 15 + 40's x 15 + front incline bench barbell raises 45 x 6 + 30 x 6
20's x 20 + 20's x 20 + front incline bench barbell raises 30 x 15 (that tri-set was done with very little rest after previous tri-set - maybe about 20 seconds)

Pushdowns + Rope Pushdowns
100 x 20 + 70 x 15
120 x 15 + 70 x 15
120 x 15 + 90 x 15

DB Kickbacks
20 x 15 each arm
30 x 15 each arm + 15 x 20 each arm

Dips - one set of 30 followed by one set of 50 pushups

Rope crunchs, 3 sets of 20 with 160lbs

Leg raises off of dip bar, 3 sets of 15 done directly after rope crunches

One drop set of seated calf raises just for fun did 4 plates for 10 reps, stripped to 3 plates for 6 then to 2 plates for 3 - soleus was on fire - had to stop.

That's it, was a fun workout, kept a quick pace after I got through chest, burned out quick on inclines like I normally do if I do flat db's before them - oh well - I expect it.

 

[Minchinator]

Oops, forgot to type in yesterday, so here is yesterday and today

1/23/07 - Back and Biceps, not my deadlifting and rowing workout, that comes on Friday

Pullups
bw x 10
+45 x 5
+ 80 x 3

Pulldowns - moderately wide grip, all reps to chest
120 x 10
200 x 8
240 x 6
260 x 3
270 (stack) x 4 + 210 x 6 + 170 x 5

Low Row, v-handle
170 x 8
245 x 6
275 x 4 + 170 x 12

DB Row
130 x 4 each arm
130 x 8 each arm (used straps)
140 x 6 each arm (used straps)

Upright row on cable machine
170 (stack) x 8
195 x 5
195 x 5

Hyper Extensions
150lb db x 10
150lb db x 10

DB Preacher Curls
20's x 15 each arm
40's x 8 each arm
50's x 3 each arm + 25's x 15 each arm

DB Hammer Curls, alternating
60's x 10
65's x 10 + 30's x 20

Cable Crunchs
160 x 25
170 x 20

Today 1/24/07 - Legs

Squats, shoulder width stance to parallel
135 x 10
135 x 10
225 x 6
315 x 5
345 x 3

Squats, close stance full seated position, 3 count hold at bottom of each rep
135 x 8
185 x 6
205 x 6

Smith Machine Squat, close stance full seated position, 3 count hold at bottom, switched to these because my right hip is bothering me and these hurt a little less
45e.s. x 10
80e.s. x 6
105e.s. x 4
130e.s. x 3

Leg Press
4-45's e.s. x 10
7-45's e.s. x 6
9-45's e.s. x 6

DB Bench Step-ups
100's x 6 each leg
100's x 8 each leg

Leg Extensions
150 x 10
300 (stack plus 35) x 8
300 x 10

Lying Leg Curls
150 x 8
160 x 6
170 x 5

Single Standing Leg Curls
60 x 12 each leg
90 x 6 each leg
100 x 5.5 each leg (I despise these)

Seated Calf Raises
4-45's x 8
Strip set 5-45's x 5 + 4-45's x 5 + 3-45's x 5 + 2-45's x 3

Some more rope crunchs just cause
150 x 25
160 x 25

It was a long workout, but it was fun, I will do legs again Saturday and I have to remember to throw in some stiff legs, though I will do full dl's Friday, so I will have to see how I feel. Later all,

 

[tim290280]

First time stopping by here. The pics above are looking good! Especially the lower lats.

 

[Minchinator]

Another day, another workout. Shoulders, triceps, little chest

Seated Barbell Press
45 x 10
95 x 10
95 x 10
135 x 10
185 x 5
185 x 5
185 x 5 + 155 x 9

Side DB Raises
55's x 5
60's x 5
65's x 6 + 35's x 12

Rear Delt DB Raise
65's x 6
70's x 6
70's x 6 + 35's x 12

Close Grip Bench Press
135 x 10
185 x 3
205 x 3 + 185 x 8, these still bug my shoulder so I have to be careful with the weight

DB Skull Crushers
25's x 10
35's x 8
50's x 5 + 25's x 20

Incline DB Fly's
40's x 15
60's x 12
70's x 8

Flat DB Fly's
70's x 8
80's x 6 + 50's x 10

Cable Fly's, first number is weight, just a numbered stack (freemotion cable machine)
10 x 10
13 x 12
15 x 10 - barely, those go tight

Bench Press to Neck, adams apple to be precise, 3 second pause, straight up press, keep elbows very wide, more of a barbell fly type squeeze than a press
135 x 10
155 x 8

 

[Minchinator]

First time stopping by here. The pics above are looking good! Especially the lower lats.

Thank you

 

[CJU]

your pics are great. the front of your arms could use some more cuts, but the back of them looks great, the lat spread looks awesome, the chest is thick, the abs are defined, and the legs are really really well developed. you're strong too. the pulldowns are really good (would explain your lat spread) especially.

 

[Minchinator]

your pics are great. the front of your arms could use some more cuts, but the back of them looks great, the lat spread looks awesome, the chest is thick, the abs are defined, and the legs are really really well developed. you're strong too. the pulldowns are really good (would explain your lat spread) especially.

Yeah, I hope that some definition shows up in my arms as I diet down for the show, we'll see, thanks, the more advice the better

 

[TrueOutlaw]

good log bro and great pics keep it up man

 

[Minchinator]

good log bro and great pics keep it up man

Thanks again, and here is today's workout, back and biceps - did a little triceps too, stoped early yersterday and went and bought a car - mine pissed me off so I got a new one - that's just the way I roll! - whatever

Deadlifts (50lb bar, so numbers probably look strange) - inner stance, no straps, I don't even know where my belt is
140 x 6
230 x 4
320 x 3
440 x 3 - these felt really easy, form was perfect, probably could have done a couple more but that is all I was after today, last week I went to 460 and got it, but it felt horrible - form broke down, so this was refreshing.

Barbell Rows
230 x 8
250 x 5
270 x 3
290 x 3 - again, these felt smooth and my form stayed pretty good, last week I went to 300 and my reps sucked

T-bar rows
5-45's x 6
5-45's + 25 x 6 - this set was good, but my low back twinged a bit so I did not do a third

Pulldowns
220 x 6
250 x 3, foot slipped out from under me on third one and I lost my tension
250 x 5

Skipped db shrugs, had a massage yesterday and I had a big knot in my right trap, I did one rep and felt that spot so I thought I would wait another day or two

DB Curls, standing, alternating - supersetted with some pushdowns
25's x 12 - 80 x 10
40's x 10 - 110 x 10
55's x 6 - 140 x 10
65's x 6 - 170 (stack) x 8

Cable curls, EZ bar handle - supersetted with rope pushdowns
110 x 8 - 80 x 10
140 x 8 - 110 x 10
170 (stack) x 6 - 120 x 10

Barbell curls - just some heavier sets, no drops, but I kept the negatives slow
135 x 3
135 x 3
145 x 3

Finished with two sets of db kickbacks supersetted with close grip pushups
15's x 15 each arm (done together) + 30 pushups
20's x 15 each arm (done together) + 30 pushups + 20's x 10 (curls) + 20's x 10 (kickbacks) + 20 pushups + bodyweight bench dips x 15 - had a good pump after all that

Rope crunchs 160 x 20 + dip bar leg raises 0 x 15

Later all

 

[Minchinator]

Legs again, only about 45 minutes or so, nothing to extreme

Squats, clost stance to floor
135 x 10
185 x 8
225 x 6
295 x 3, right hip sore so I stoped here before I really pissed it off

1 leg - leg press
2-45's each side x 10 each leg
3-45's each side x 8 each leg
3-45's each side x 10 each leg

1 leg extensions
60 x 10 each leg
100 x 10 each leg
110 x 10 each leg
130 x 8 each leg + another 4 for each

Single Leg Curl
70 x 8 each leg
100 x 6 each leg
100 x 6 each leg + 40 x 20 each leg

Squats on smith machine, feet about an inch apart, to floor, pause at bottom
45 each side x 6
80 each side x 6
115 each side x 4

Hyper extensions
150lb db x 10
150lb db x 15, that set felt good, first one I just was not focused in

Standing calf raises
330 (stack) x 10
330 x 10

One set of db shrugs, 120's x 10, still feel that twinge in my right trap so no more, I will just wait until Tuesday to hit my traps, oh well

 

[Minchinator]

I suck at this, forgot to type in yesterdays again! Here are two,

1/29/07 Chest, triceps and shoulders, kinda heavy for chest, kinda light for the other two

DB Bench Press
40's x 10
70's x 10
110's x 5
110's x 5 + 70's x 6

Barbell Incline Press
135 x 8
185 x 3
205 x 5 + 185 x 3 + 135 x 8

Hammer Strength Incline Press
45e.s. x 10
90e.s. x 6
135e.s. x 4
145e.s. x 4 + 45e.s. x 50 (that hurt a bit)

Flat DB Fly's
70's x 8
70's x 8 + 35's x 12

Bodyweight Dips + Pushdowns, 30 secs between supersets
20 + 100 x 15
20 + 110 x 15
25 + 110 x 15, barely, good pump going by then

DB Kickbacks + Bodyweight Bench Dips
20's x 15 + 15
20's x 15 + 15 + 30 pushups, close grip

Side DB Raise + Strive Shoulder Press
15's x 15 + 95 x 12
20's x 15 + 115 x 12
30's x 15 + 135 x 12

Rear DB Raise + Incline Front Barbell Raise
20's x 15 + 30 x 15
30's x 15 + 40 x 10
40's x 15 + 40 x 10

DB Shrugs
120's x 8
120's x 8

Did some abs too, in between stuff, some hanging leg raises, v-ups just whatever I felt like

1/30/07, Back and Biceps, mainly a machine pull day, deads and barbell stuff comes on Friday

Pullups, wide
0 x 12
25 x 8
45 x 6
45 x 6 + 0 x 6

Low row
170 x 10
215 x 8
245 x 6
260 x 6
290 x 3 + 170 x 12

Pulldowns
140 x 5
210 x 5
240 x 5
270 (stack) x 3 + 130 x 10 (paused reps, good burn)

DB Rows
150 x 3 each arm, too much for today
120 x 8 each arm
120 x 8 each arm, thougth about going to 130 but I was feeling the 120's well

Upright Cable Rows
170 (stack) x 6
170 x 6
170 x 6

Barbell Curls, just two heavy sets for the negs
145 x 3
145 x 3

Cable EZ bar curls
170 x 4
170 x 4
130 x 10, good burn

DB Hammer Curls
30's x 10
50's x 10
65's x 10 + 30's x 20

Did some various ab stuff, couple sets of crunches and v-ups sprinkled in here and there.

Later all