Minchinators Training Log

[Minchinator]

Well, I thought I would revive my log and try once again to keep it somewhat up to date. I am going to fill in the last week of workouts, just the main sets and then take it from there.

Usually do a little bit of abs with each workout

Monday - Chest - Incline db press to 110's x 4 + a drop
Incline bb press to 215 x 8 + drop
Flex Pec Deck - to stack + 2-45's x 8 for 2 sets
Flex Seated chest press machine to 225 x 5 for 2 sets

Tuesday - Legs - Squats to 335 x 3, ass to the floor and paused for a 4 count at bottom + a drop
Nautilus Leg Press - to stack x 10 x 2, seat in real close, deep press
Strive leg extensions - to stack x 12 x 2
Strive lying leg curl - to 160 x 8
Walking lunges (light because of a hip issue) - 30's x 40 steps x 2 + inner thigh machine to 130 x 10 x 2

Wednesday - Deadlift day, did some other crap, but I will only list deadlifts
to 505 x 2

Thursday - Shoulders
Seated DB Press - to 80's x 6 + drop
Hammer strength behind the neck press - to 115 each side x 5 x 2 + drop
Side DB Raise - to 60's x 8 + drop
Rear Delt on Pec Deck - to stack + 45 x 6 + drop
Incline press on smith machine (like to end sh day with a chest exercise) to 45+5 e.s. x 8

Friday - Back - bo barbell row - to 245 x 6 + drop
Pulldowns to 250 x 6
Low cable row - to 245 x 8 x 2
bo db row - dbl arm - to 120's x 5 x 2
db shrugs (staying lighter because of trap issue) to 110's x 8

That is the highlights, I do some abs at least everyother day, same with calves.

 

[Minchinator]

Oh, I am 5'7 1/2", about 185 or so (that fluctuates a bit day to day up to about 189) at 10% body fat right now, that should give some meaning to my weights - good or bad.

 

[Pain]

Damn impressive lifts there! and congrats on being voted into the V.I.P. group.

505lb deadlifts.

 

[Minchinator]

Damn impressive lifts there! and congrats on being voted into the V.I.P. group.

505lb deadlifts.

Thank you, figured I better be more active if I am a V.I.P. now. Deadlifts certainly require strength, but they are a form exercise to be sure, perfect the form and the drive and you can pull some weight.

 

[Minchinator]

Last couple of workouts have not been that great because I popped my left shoulder last week and it is pretty loose. Did arms Saturday, chest on Monday, and today was deadlift day. The workouts were ok on Sat and Mon, deads went well today - went to 515 for 1 rep, could have done 2 but I had a little twinge in my low back so I figured I would let it be. Hopefully my shoulder gets better quick so I can get back to normal. Always something.

 

[The Creator]

Good to see the updated log. i will check up on this for sure! very strong workouts and love the atg squats with the pause!

 

[Minchinator]

Legs today - Squated up to 335 again for 5 reps with a four count pause at dead bottom.
Leg Press - with toes in a typical calf raise position - kinda hard on the knees so I only use 2 plates per side and rep out - great quad burn
Stiff leg dl - up to 405 x 4 - these sets were supersetted with leg press - I was breathing hard
Nautilus Leg Press - seat at a 4 (I am squeezed in) - up to stack + 45 for 8 squeezed reps - those hurt in a real good way
Strive Leg Extensions - 2 sets of the stack for 12 + a drop on the last one
Strive Leg Curls - up to 160 x 8 + a drop
No lunges today - just did not have it in me

 

[Hypocrisy86]

A super massive intense workout indeed there Minch, glad to see
your killing the weights n plates
keep it up man!

 

[Minchinator]

Did shoulders today, first shoulder workout since straining the left one a week ago. Went pretty well.

Shoulder press - seated DB - up to 80's x 6 + drop and burn
Behind neck press on smith machine - 45+35 each side x 4 + drop and burn, had pain on these so I took it easy
Side db raise - to 60's x 8 + drop and burn
Rear delt on pec dec - this is what poped my shoulder last week so I went really light and just did a lot of reps with pauses
Incline bp on smith - to 2-45's + 10 each side x 8 + drop and burn (I always finish shoulders with one chest move, it is just what I do

That was it.

The real news for the day is the bump that I have on my right hip. My hip has been sore for about a week, like there should be a bruise but there wasn't. Then last night I noticed a bump. My chiro and physical therpist think I may have bust or somehow damaged a bursa sack, but it seems to high for that to me, but I am no expert. If it is not better or gets worse after a couple more ultra sound treatments he is going to order an MRI to see exactly what is going on in there. It causes no pain during movement, just very sore to the touch. I AM SO FUCKING TIRED OF GETTING HURT!!!!!

 

[anaboliod]

Killer Shoulder work out man I like the incline in the end! That's alot of wieght! What're your goals right now are you trying to tone?? That's a bummer about your hip dude I hope that heals up and isn't anything serious!

 

[Minchinator]

Killer Shoulder work out man I like the incline in the end! That's alot of wieght! What're your goals right now are you trying to tone?? That's a bummer about your hip dude I hope that heals up and isn't anything serious!

Thanks, I don't think it will end up being much, I just hope that squating and deadlifting and stuff like that does not aggravate it. My goal right now is just to stay sorta lean for summer while I continue to attempt to get stronger and hence a little bigger. I competed once two years ago, it was fun, but I don't know right now when or if I will compete again - it is always a lingering thought.

 

[Minchinator]

Friday 5/23/08
Back, no deadlifts, they are a seperate day
I'll give weight progressions but only reps for final sets, I am lazy

Barbell rows 135, 185, 225, 255, 275x5
Pulldowns 160, 210, 240, 260 x 4 +drops
Low pulley rows 200, 245, 260 x 5 + drops
Double db row - 120's x 5 for 3 sets
Nautilus pullover machine - 170, 185, 215 x 6

Good workout, took only about 30 minutes, I was in a hurry so I kept a real quick pace.

 

[Lionheart]

Strong workouts there buddy.Keep them coming.

 

[Minchinator]

Yesterday was chest, today was arms and deadlifting - missed arms over the extended weekend.

Chest was incline db press to 100's x 6, being careful with the left shoulder
incline bb press to 220 x 6
cable fly's to 21 (not sure of weight, stack goes to 24) x 5+ plus drop
Flat cable press to 23, same stack, x 5 + drop
Rear delt fly to 220 x 6, can do that for 20, but left shoulder is still loose

Today did barbell curls, close grip bench press, db curls, pushdowns, db skull crusher, hammer curls - got a good pump, went heavy on the first four exercises working to 6 rep weights.

Deadlift
135 x 8
225 x 3
315 x 3
525 x 1, came up smooth, should have done 535, next time

I am not doing dead lifts for reps right now, obviously, just warming up enough to do heavy singles or doubles.

 

[anaboliod]

Thanks, I don't think it will end up being much, I just hope that squating and deadlifting and stuff like that does not aggravate it. My goal right now is just to stay sorta lean for summer while I continue to attempt to get stronger and hence a little bigger. I competed once two years ago, it was fun, but I don't know right now when or if I will compete again - it is always a lingering thought.

That's great! It look like your hip wasn't too aggravated if you put up 525! Thats awesome! Hopefully your next attempt at 535 goes just as smooth! I feel ya on staying lean for summer I was try to bulk and still am but I'm trying to do it as lean as possible! As for competing, I think you should man, especially if you liked your first comps. I know my roomate(creator) was very jealous of my hard body when he was very soft this spring especially if you're already lean, thats the hard part! Keep up the good work!

 

[Minchinator]

That's great! It look like your hip wasn't too aggravated if you put up 525! Thats awesome! Hopefully your next attempt at 535 goes just as smooth! I feel ya on staying lean for summer I was try to bulk and still am but I'm trying to do it as lean as possible! As for competing, I think you should man, especially if you liked your first comps. I know my roomate(creator) was very jealous of my hard body when he was very soft this spring especially if you're already lean, thats the hard part! Keep up the good work!

The hip is ok, still a bump, still sore to touch, but it gives no problems or pains to move it - very strange little bump though. I might skip 535 and just try 545 instead, the 25's on the outside of 5 plates will just look better than a couple of 10's. It sucks to be soft when a friend is doing a show, makes you feel real bad - been there, I can feel for Creator.

 

[Hypocrisy86]

525 deads? fark yea! heh
going for them 600s soon man ? lol
easy peasy buddy!

 

[Minchinator]

Ok, Wednesday was legs, same as usual, squats, leg presses, extensions, curls, but I did some true hack squats (think of them as behind the back deadlifts) for the first time in a while - took them to 300lbs for a set of 8, it burnt and was hard because I did them last.

Thursday was shoulders, seated DB press, Hammer Strength shoulder press, side db raise, rear delt machine, incline DB press, db shrugs. Took everything pretty heavy, to sets of 6.

Today will be a back workout, minus deadlifting, I will save that for next Tuesday, I will report back with anything note worthy. I plan on doing bentover barbell rows probably up to 275 or so, pulldowns, low cable rows, dbl db rows, and finishing with pullups - probably just body weight, maybe one set with a little weight and then burn out. That is the plan, I will see what happens.

 

[Minchinator]

Did the back workout

Barbell rows to 275x5+185x12
Pulldowns to 250x5, 240x8
Hammer strength pulldowns, underhand (did these instead of low rows) to 2-45's and 25 each side x 8
Double db row - 120's x 5 for 2 sets
Pullups 3 sets of 8, slow and controlled, paused at contraction for a squeeze

 

[Hypocrisy86]

quick' workout man. double db rows? whats that like? 120s are eff'n heavy.. congrats on the bb rows, !