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bigbadwolfe
08-25-2007, 07:37 PM
Hey guys gonna start posting my bench training on here twice weekly. I do all my Max Effort work on Sundays at Westside and all my Dynamic/Tri work at BreakAway RecPlex here in my home town. I will also occasionally add some pics from my training sessions.

I have made a few changes to my diet. I have been hovering in the 325-330 area for about 3 months now. I have not been doing my cardio as I should be and have kind of gotten laxed on the weekends.

So now we will be tightening up my whole program, using Three 75 gram Nitrean Shakes, plus 2 solid meals, and one single serving of Opticen for my Post Workout Shake. This will have my total Protein in take at around 400 Grams per day. Which is about 100 grams more then I have been using. I have also added Two 5 gram servings of Creatine 500 back in to the mix. I'm taking 5 grams in the morning and 5 grams in the evening.

Here is my Workouts this week ~

8/20/07:

I trained my ME day on Monday this week due to being at the Cincy Pro Am meet all day on Sunday.

Bar ~ 10 reps
135 ~ 10 reps x 2 sets
225 ~ 3 reps
275 ~ Single off 3 brd
315 ~ Single off 3 brd
365 ~ Single off 3 brd
405 ~ Single off 3 brd
495 ~ Single off 3 brd
585 ~ Single off 3 brd
635 ~ Single off 3 brd
675 ~ Single off 3 brd
All sets done Raw

Flat Dumbbell Extensions ~
75 lbs for 3 sets of 10 reps

Flat Dumbbell Presses (palms facing each other) ~
75 lbs for 3 sets of 10 reps

Rope Pushdowns ~
3 sets of BO's

bigbadwolfe
08-25-2007, 07:43 PM
8/22/07

DE Bench Day/Triceps

Close Grip 4 Brd Presses ~
Bar full range ~ 10 reps
135 full range ~ 10 reps
225 full range ~ 10 reps
315 ~ 4 brd 3 reps
365 ~ 4 brd 3 reps
405 ~ 4 brd 3 reps
455 ~ 4 brd 3 reps
495 ~ 4 brd 3 reps
585 ~ 4 brd 3 reps
635 ~ 4 brd 3 reps (only got the 635 for 2 reps last week)
(All work done Raw)

365 plus single purple bands for speed off of 1 board
4 sets of 3 reps

Straight Bar Pushdowns ~ 3 sets of 10 reps with 100 pounds just for feel

Stumprrp
08-25-2007, 08:34 PM
you own all mike, a guy at my gym said he is friends with you, chuck...last name starts with an S, italian name, hes an APF chair and goes to Ocean State Gym in johnston, strong bencher.

redFury
08-25-2007, 10:22 PM
Awesome... looking forward to reading your workouts.

IZich
08-25-2007, 10:53 PM
^^ Ditto. Thanks for taking time to post up here Wolfy!! We'll all learn from you.

KevinStarke
08-26-2007, 10:29 AM
Hot damn, crazy strong pressing big man.

bigbadwolfe
08-26-2007, 02:11 PM
you own all mike, a guy at my gym said he is friends with you, chuck...last name starts with an S, italian name, hes an APF chair and goes to Ocean State Gym in johnston, strong bencher.


Stump, that would be Chuck Scherza, crazy dude. He is a great guy him and Lou are friends.When we came to Mass for the NERB meet last yr we were on our on no team so Lou had Chuck and his boys come over from RI to help us out. Great group of guys and they helped myself and Nick Winters out alot.

He is a good guy to get to know very knowledgable about the sport.

bigbadwolfe
08-26-2007, 02:21 PM
8/26/07

Crappy Day at Westside!!!! Just did not have it today I think benching relatively heavy 3 times in a 6 day time period was kind of dumb. I'm feeling real wore down and beat up right now. But this is what I did:

Flat Bench:
Bar ~ 12 reps
135 ~ 12 reps
225 ~ 8 reps x 2 sets
275 ~ 3 reps
315 ~ 1 rep x 2 sets
405 ~ 1 rep x 2 sets
455 ~ 1 rep x 2 sets
(This was all raw warming up to jump under some serious band tension with shirts on)

Foam Presses with over 400 pounds of Band Tension at top:
225 ~ single
275 ~ single
315 ~ single
335 ~ sinlge
365 ~ single
405 ~ single *miss* (Got cocky with George ate my words)
405 ~ single *miss* (learning to not talk trash to George Hahaha)

Decide to take Straight Weight to Foam without 400 plus pounds of tension
825 ~ single *miss* but just at the top
825 ~ single *miss* floated out of my groove

Lesson for the Day? Dont talk smack to George Halbert unless you can back it up!!! Got my ass handed to to me today and now it is sore :)

chris mason
08-26-2007, 03:48 PM
8/26/07

Crappy Day at Westside!!!! Just did not have it today I think benching relatively heavy 3 times in a 6 day time period was kind of dumb. I'm feeling real wore down and beat up right now. But this is what I did:

Flat Bench:
Bar ~ 12 reps
135 ~ 12 reps
225 ~ 8 reps x 2 sets
275 ~ 3 reps
315 ~ 1 rep x 2 sets
405 ~ 1 rep x 2 sets
455 ~ 1 rep x 2 sets
(This was all raw warming up to jump under some serious band tension with shirts on)

Foam Presses with over 400 pounds of Band Tension at top:
225 ~ single
275 ~ single
315 ~ single
335 ~ sinlge
365 ~ single
405 ~ single *miss* (Got cocky with George ate my words)
405 ~ single *miss* (learning to not talk trash to George Hahaha)

Decide to take Straight Weight to Foam without 400 plus pounds of tension
825 ~ single *miss* but just at the top
825 ~ single *miss* floated out of my groove

Lesson for the Day? Dont talk smack to George Halbert unless you can back it up!!! Got my ass handed to to me today and now it is sore :)

Geez, you are killing yourself! Take it easy!

bill
08-27-2007, 09:52 PM
Always nice to see your workouts. Do you think there will be much benefit at 10 grams on creatine? I was considering that also.

Fuzzy
08-28-2007, 05:46 AM
Definitely will be looking in.

What exactly is your lower body training like?

redFury
08-28-2007, 10:32 AM
Wow... way to push yourself! I've never heard of foam presses before... have to look them up.

smokinHawk
08-28-2007, 01:21 PM
you're crazy for hitting it hard 3 times in 6 days, id tear something if i tried that..

WillKuenzel
08-28-2007, 01:59 PM
What shirts do you use, Mike?

bigbadwolfe
08-28-2007, 07:18 PM
Always nice to see your workouts. Do you think there will be much benefit at 10 grams on creatine? I was considering that also.

Not really sure I've always just used the normal 5 grams. Figured I'd give it a shot and see. I'll keep you informed.

bigbadwolfe
08-28-2007, 07:24 PM
Definitely will be looking in.

What exactly is your lower body training like?


I just started my leg training again heavy for the first time in God only knows how long.

2 weeks ago when we started it I worked upto around 900 pounds for 8 reps on the leg press and pulled a 600 pound deadlift. Plus did some sets on the leg curls and extensions.

Skipped last week had a more important bench day to make up, thus the 3 Bench workouts in a week.

This week I did:

Legpresses ~ worked upto 1310 pounds for 8 deep reps
(this pissed off some of the BB'rs at my home gym cause as I said I aint trained them for ever and come in and smoke there 900 pound leg presses :))

Leg extensions ~ 100 pounds for 12 reps x 4 sets
(these really make my knees grind badly Physical Therapist at the gym told not to do them but they dont hurt actually makes them feel good)

Leg Curls ~ same as extensions

Stiff legged Deads ~ 135 pounds for 12 reps x 4 sets

That is it and today I'm pretty stiff, making sure I get my ETS in me :)

bigbadwolfe
08-28-2007, 07:29 PM
What shirts do you use, Mike?

Right now I am using a Inzer Double Ply Rage X

Upgrades include:

Size 57 with size 56 sleeves on it
Scooped Collar (1 and half inches)
Reinforced Collar
Reinforced Shoulder seams
3 inches off overall sleeve length(still gotta roll them got short upper arms)
2 inch Grid Stitch over entire shirt
Full open Back
Velcro on butt

That is it no secrets it is about $250-300 dollars with all upgrades

Wolfy!!!!

bigbadwolfe
08-28-2007, 07:34 PM
Wow... way to push yourself! I've never heard of foam presses before... have to look them up.

Here is a pic of the Foam Presses except for we had over 400 pounds of band tension on the bar plus the weight. But then I took the bar with straight weight as in the picture. The foam totally decelerates the weight and makes it feel like it is just floating you really got to stay SUPER tight and blast it back up hard. Great exercise!!!

http://i19.photobucket.com/albums/b163/bigbadwolfe800/Foam_Bench.jpg

chris mason
08-28-2007, 07:51 PM
I just started my leg training again heavy for the first time in God only knows how long.

2 weeks ago when we started it I worked upto around 900 pounds for 8 reps on the leg press and pulled a 600 pound deadlift. Plus did some sets on the leg curls and extensions.

Skipped last week had a more important bench day to make up, thus the 3 Bench workouts in a week.

This week I did:

Legpresses ~ worked upto 1310 pounds for 8 deep reps
(this pissed off some of the BB'rs at my home gym cause as I said I aint trained them for ever and come in and smoke there 900 pound leg presses :))

Leg extensions ~ 100 pounds for 12 reps x 4 sets
(these really make my knees grind badly Physical Therapist at the gym told not to do them but they dont hurt actually makes them feel good)

Leg Curls ~ same as extensions

Stiff legged Deads ~ 135 pounds for 12 reps x 4 sets

That is it and today I'm pretty stiff, making sure I get my ETS in me :)

Good job on the leg presses Mike! Keep up the leg work!

Are we ready to dial-in a specific calorie count again?

bigbadwolfe
08-28-2007, 08:03 PM
Good job on the leg presses Mike! Keep up the leg work!

Are we ready to dial-in a specific calorie count again?

Yeah we will need to come up with something. I'm hovering around 325-330 depending on how hot it is in the Weldshop that day. Today I was 331 I really wanna drop another 50. I think 280 would be a good weight for me.

Sleepy Guy
08-28-2007, 11:27 PM
Foam pressing love it. May go on deaf ears but good to see you doing warm up sets. With the bar even. It seems a lost art for most.

smokinHawk
08-29-2007, 06:43 AM
Yeah we will need to come up with something. I'm hovering around 325-330 depending on how hot it is in the Weldshop that day. Today I was 331 I really wanna drop another 50. I think 280 would be a good weight for me.
280 you would be ripped to shreds.

bigbadwolfe
08-29-2007, 07:32 PM
8/29/07

Dynamic work on my bench. Made today a lighter day then I have been doing. My shoulders have really taken a beating the last week so we backed off a bit today and went more speed work then lockout work.

Speed Bench ~

Warmups:
Bar ~ 12 reps
135 ~ 10 reps x 2 sets
185 ~ 6 reps
225 ~ 3 reps
Working Sets:
315 ~ 3 fast reps off 3 board
315 ~ 3 fast reps off 1 board x 2 sets
315 plus 1 purple bands ~ 3 fast reps off 1 board
315 plus 2 purple bands ~ 3 fast reps off 1 board
315 plus 2 purples and 1 mini ~ 3 fast reps off 1 board
315 plus 2 purples and 2 minis ~ 3 reps fast off 1 board
315 plus 3 purple bands ~ 3 reps fast off 1 board
315 plus 4 purple bands ~ 3 reps fast off 1 board

Close Grip Bench ~ Thumbs length out from smooth

225 ~ 10 reps x 4 sets

Rope Pushdowns ~

50 ~ 25 reps x 3 sets

****Done****

I also started my 5am cardio sessions today. I went to the gym at 5 am did 45 minutes on the treadmill then some ab work. I then went to work then came back to the gym at 4 pm for bench day. This is my plan for the next few months or until I'm under 300 pounds and close to 280 pounds.

Wolfy!!!!

bigbadwolfe
08-29-2007, 07:34 PM
The bands were stretched from plate to plate under the bench. We have no way of anchoring that kind of tension to the floor at my hometown gym.

IZich
08-29-2007, 09:04 PM
Great work wolfie!

Are you still on Nitor? I remember following your progres s for a while, but then I stopped coming onto WBB for a while.

Guido
08-30-2007, 10:23 AM
Awesome stuff, Wolfeman!

Stumprrp
08-30-2007, 01:10 PM
your arms must of been 25 after that tricep work mike! how the hell is 315with 4 purples LIGHT! GOD YOU DEPRESS ME!

TommyBoy
08-30-2007, 01:39 PM
4 purples is sick Mike. You're not normal....you realize this, right? There's 3 groups of people:


1- Normal people (the majority or people out there)

2- Freaks (Stump, Me, etc.)

3- Mike Wolfe

You are beyond a freak. Congratulations!

Chubrock
08-30-2007, 03:32 PM
4 purples is sick Mike. You're not normal....you realize this, right? There's 3 groups of people:


1- Normal people (the majority or people out there)

2- Freaks (Stump, Me, etc.)

3- Mike Wolfe

You are beyond a freak. Congratulations!



Dammit. I gotta get out of this normal category.

TommyBoy
08-30-2007, 03:56 PM
2- Freaks (Stump, Me, etc.)

Dammit. I gotta get out of this normal category.
I can pensil you into the 'ect.'

-Superman-
08-30-2007, 07:05 PM
You bench too much Wolfe!:p

RhodeHouse
08-30-2007, 07:28 PM
Wolfy,
Do I understand your DE work correctly? It's mostly a Lockout day? The latest workout was more like the traditional DE work from Westside? Any reason for the 1 Board or is it just to keep your shoulders happy? Awesome pressing.

Bako Lifter
08-30-2007, 08:25 PM
4 purples is sick Mike. You're not normal....you realize this, right? There's 3 groups of people:


1- Normal people (the majority or people out there)

2- Freaks (Stump, Me, etc.)

3- Mike Wolfe and Bako

You are beyond a freak. Congratulations!

C'mon Tommy, get it right.

Sick stuff Wolfy, you're crazy.

bigbadwolfe
08-30-2007, 08:44 PM
Wolfy,
Do I understand your DE work correctly? It's mostly a Lockout day? The latest workout was more like the traditional DE work from Westside? Any reason for the 1 Board or is it just to keep your shoulders happy? Awesome pressing.

The first DE workout I did was experimental. Just trying a few things out to see what I got. I will play with it for the next few weeks or so to see what happens with it.

The 2nd DE day posted is my normal DE stuff. That is as you said a more traditional way for DE. I did it that way to give my shoulders a much needed rest after beating the Hell out of them with 3 heavy workouts last week.

As for the 1 board I try and generate alot of speed so the 1 board actually helps absorb some of the blunt of bringing the bar down so fast. This way I ain't burying the bar into my chest. Just my tweak on a great exercise.

Wolfy!!!

bigbadwolfe
08-30-2007, 08:48 PM
Great work wolfie!

Are you still on Nitor? I remember following your progres s for a while, but then I stopped coming onto WBB for a while.

The Nitor is really great stuff and worked great but I'm really more fond of the Thermocin. I've been using Thermocin again for about 2 months now and it is working good. If you want to get lean and Jacked up go for the Nitor great stuff.

RhodeHouse
08-31-2007, 09:01 PM
Thanks Wolfy. Makes sense. My bench is stalling a bit. Just looking for some new ideas.

Chris Rodgers
09-01-2007, 05:42 PM
Sick lifting here Mike.



The bands were stretched from plate to plate under the bench. We have no way of anchoring that kind of tension to the floor at my hometown gym.


I'm not sure if it will work with 4 purples, but I believe we have done this for up to a blue band at my gym.


1.Take a regular bar and lay it underneath the bench(basically right around where your shoulder blades will be)

2.We then load that bar up all the way to the ends with 25's(I think we can get close to 500 lbs total on there, but our plates lock together)

3.We take other plates and place them next to the loaded 25's(on the floor) to stop the bar from rolling around during the liftoff and press.

4.We then double the bands around the bar

5.We lift


It works really well and is a good way to do it when you don't have the proper rack to rig them up.

bigbadwolfe
09-01-2007, 08:08 PM
I'm not sure if it will work with 4 purples, but I believe we have done this for up to a blue band at my gym.


1.Take a regular bar and lay it underneath the bench(basically right around where your shoulder blades will be)

2.We then load that bar up all the way to the ends with 25's(I think we can get close to 500 lbs total on there, but our plates lock together)

3.We take other plates and place them next to the loaded 25's(on the floor) to stop the bar from rolling around during the liftoff and press.

4.We then double the bands around the bar

5.We lift


It works really well and is a good way to do it when you don't have the proper rack to rig them up.

Hey that sounds like a good idea, might have to try it. Thanks :)

Wolfy!!!

bigbadwolfe
09-03-2007, 05:45 PM
OK did a seminar this weekend in Southern Indiana so I just took a few guest lifts down there. Nothing to crazy just did some speed work and some shirted board work.

It was kind of a nice break not going balls out on ME day and I actually feel pretty good.

Speed Lifts off a 1 Board ~
135 ~ 3 reps
225 ~ 3 reps
315 ~ 3 reps
315 plus Purple band ~ 3 Reps x 2 sets

ME Lifts ~
315 ~ 1 rep 3 Board
365 ~ 1 rep 3 Board
405 ~ 1 rep 3 Board
455 ~ 1 rep 3 Board
600 ~ 1 rep 3 Board

That is it nothing much but the break felt good. Hit the speed work hard this week on Wednesday.

Wolfy!!!

IZich
09-06-2007, 12:18 PM
Workouts still looking real strong!

Why do you like Thermocin better than Nitor wolfy? Just wondering.

Guido
09-06-2007, 02:26 PM
Wolfey I saw the big article in the latest PL USA aboiut your weight loss and training scheme. Very cool.

If anyone wants to get a lot of good information on good ways to lose weight and maintain strength then check out the August Powerlifting USA. Chris Mason wrote the article, too, I believe!

chris mason
09-06-2007, 07:06 PM
Wolfey I saw the big article in the latest PL USA aboiut your weight loss and training scheme. Very cool.

If anyone wants to get a lot of good information on good ways to lose weight and maintain strength then check out the August Powerlifting USA. Chris Mason wrote the article, too, I believe!


I did, thanks! We got 6 pages in the magazine and that is pretty awesome!

Another cool thing about the article is that it has pics and descriptions of many unique exercises like foam presses, floor presses, kettlebell extensions and so on.

Chris

nddillon
09-06-2007, 11:06 PM
^ How would I go about getting a copy of that article?

Sorry for the thread/log jack
Amazing work Wolf, I am in awe of the 4 band press!!!:bow:

chris mason
09-07-2007, 05:34 AM
^ How would I go about getting a copy of that article?

Sorry for the thread/log jack
Amazing work Wolf, I am in awe of the 4 band press!!!:bow:

It is in the most current issue of Powerlifting USA. You can find it on newstands or subscribe for $36.95 for 12 issues. You can send the funds along with your full mailing address (to include your name) to:

Powerlifting USA Magazine
PO Box 467-C
Camarillo, CA 93011


You can also order by phone by calling (800)448-7693.

Tell them Wbb.com sent you!

ShockBoxer
09-07-2007, 07:04 AM
Well, not really www.wbb.com because that points to something entirely unrelated. :)

I'm unable to comprehend someone benchpressing two Shockboxers on each hand. If my shoulder ever heals, I'm definitely coming here for bench advice.

Guido
09-07-2007, 02:26 PM
^ How would I go about getting a copy of that article?

Sorry for the thread/log jack
Amazing work Wolf, I am in awe of the 4 band press!!!:bow:If you have a Borders Bookstore near you they tend to carry PL USA. I don't think B&N carries it, though. Some independent bookstores do, too.

Of course you could just subscribe...

bigbadwolfe
09-08-2007, 08:44 AM
Workouts still looking real strong!

Why do you like Thermocin better than Nitor wolfy? Just wondering.

IZich,

They are both great products, I just feel like I get a little more out of the Thermocin. But now my wife prefers the Nitor she loves the KICK she gets from them. And also I noticed that if I kind of cycled them I got good results also off of both of them. It is all about experimenting to see what works best for you.

Wolfy!!!

bigbadwolfe
09-08-2007, 08:47 AM
Wolfey I saw the big article in the latest PL USA aboiut your weight loss and training scheme. Very cool.

If anyone wants to get a lot of good information on good ways to lose weight and maintain strength then check out the August Powerlifting USA. Chris Mason wrote the article, too, I believe!

Yeah me and Chris went really in depth on this one. There is 6 whole pages of small print to read. Along with some really good pics of what I must say is gotta be the Sexiest Guy I have ever seen :) But then again I'm the only guy I would ever say is Sexy so take that for what it is worth :)

The article really is a good read Chris always does one hell of a job when he writes. I have gotta quite a bit of mail over this one :)

Wolfy!!!

bigbadwolfe
09-08-2007, 08:59 AM
OK lets update the Dynamic work from this week!!!

Wednesday ~ DE bench and Triceps & 30 minutes of medium resistance Cardio
Been having some bad shoulder joint pain so I scaled back a bit this week.

Bar ~ 12 reps x 2 sets
135 ~ 10 reps x 2 sets
225 ~ 3 reps x 2 sets
275 ~ 3 reps
315 ~ 3 reps 1 board fast
315 plus 1 purple under bench ~ 3 reps 1 board fast
315 plus 2 purples under bench ~ 3 reps 1 board fast x 4 sets
365 plus 2 purples under bench ~ 3 reps 1 board fast
405 plus 2 purples under bench ~ 3 reps 1 board paused
425 plus 2 purples under bench ~ 6 reps 1 board paused
held lockout for a 3 count

Straight bar pushdowns ~ 30 seconds rest between sets

100 pounds ~ 12 reps
120 pounds ~ 10 reps
140 pounds ~ 8 reps
160 pounds ~ 6 reps

Dumbbell Tricep presses ~ Flat on back, palms facing, press up like closegrip

100 pound dumbbells ~ 35 reps for 1 set only

****Done*****

bigbadwolfe
09-09-2007, 03:58 PM
Today at Westside Sept 9th ~ ME day (body weight 332 pounds)

Bar ~ 12 reps
95 ~ 12 reps
135 ~ 8 reps
185 ~ 3 reps
225 ~ 3 reps
275 ~ single
315 ~ single
365 ~ single
405 ~ single
Put on loose bench shirt
585 ~ single to 3 board
635 ~ single to 3 board
675 ~ single to 2 board
725 ~ single to 2 board
765 ~ miss to 2 board ( I bellied up and blew out all my air I'm DUMB!!!)
765 ~ single to 2 board
815 ~ miss to 2 board
815 miss to 2 board

Close grip Benchpresses ~ All done Raw

585 ~ triple to 3 board
635 ~ triple to 3 board
675 ~ double to 3 board ( I missed the third rep )

*****Done*****

Had an off day here, kind of been the trend the last few weeks. I've been doing tons of HEAVY Band tension off of foam and it has literally started to take its tole on me. So I switched up some today, felt nice to actually hold real weight in my hands for a change. After all this we went to McDonalds and ate a good post workout meal. Gotta love the Hotcakes and Sausage minus the butter and syrup(I use the Strawberry Preserves they got)plus 2 servings of Scrambled eggs :)

I started taken Product X (a new still unnamed product from ALN) it is a Recovery drink that has tons of good ingredients in it for Recovery purposes. I will keep you guys as well as the guys from ALN informed on my progress with the PRODUCT X!!!!

Plus I have been for the last week taking Opticen along with ETS and 5 mg of Creatine after my workouts. The Opticen seems to be helping I have not used it since dieting down for the Arnold and I think putting it back in my meal plan as a PWO will benefot me alot. We will see I'll keep you all informed.

Wolfy!!!

chris mason
09-09-2007, 04:47 PM
Product X baby!

Lol, I think we called ETS that prior to its release. Maybe this will have to be product Y.

bigbadwolfe
09-10-2007, 08:23 PM
Hey guys, for those following my progress on the weightloss here is my latest pic from last week at Westside. I'm still holding around 330 but filling out good and still leaning out some. This is a pic of me and "THE MAN" Louie Simmons.

Wolfy!!!!

http://i19.photobucket.com/albums/b163/bigbadwolfe800/westdside006.jpg

Bako Lifter
09-10-2007, 08:29 PM
Hey wolfy, how tall are you?

Chris255
09-10-2007, 08:33 PM
Just think Wolfy, it's gonna be me, you, bako in a pic at WSBB, and you'll be in a wheelchair :evillaugh jk big guy

bigbadwolfe
09-10-2007, 08:43 PM
6 foot 6 :) Hahaha I wish 5 foot 10

bill
09-10-2007, 08:54 PM
That's a good picture of you guys. Louie forearms and veins still popping out!

NickW
09-10-2007, 10:04 PM
6 foot 6 :) Hahaha I wish 5 foot 10

in heels maybe, lol

always_losing
09-11-2007, 02:26 AM
What a tank. Keep up the phenomenal pressing Wolfy and thanks alot for sharing your workouts. Learning so much from you...

chris mason
09-11-2007, 05:11 PM
Louie is in AMAZING shape for a man who is nearly 60 years old! He still has a ton of muscle and does not look even close to his age.

Chris

Leeman
09-11-2007, 05:55 PM
You are a bad ass Mike, you are way bigger than almost every bodybuilder
I can think of and way stronger to.

Powerlifting and bulking FTW!:clap:

Louie simmons is lookin jacked to.

Chris Rodgers
09-11-2007, 06:13 PM
You're looking real Freaky Mike!

Everytime a big guy who's been lifting heavy for years decides to get leaner, they bring new meaning to the word Freak! Dave Tate looked ridiculous in his pictures after his diet and one of my training partners, Chris Taylor, looks ridiculous right now dropping from 305 to just under 250. All those years just make you guys so much thicker looking than the bodybuilders. Much more impressive IMO. Keep it up.

North
09-11-2007, 06:56 PM
Your huge wolfe, I hope I could get remotely close to your size one day.

minotaur70
09-12-2007, 07:06 PM
yeah- awesome transformation

smokinHawk
09-13-2007, 07:13 AM
you've sure leaned out from here
http://i19.photobucket.com/albums/b163/bigbadwolfe800/MikeWolfe_193012.jpg

like a complete different body. defiantly more jacked!

RhodeHouse
09-13-2007, 08:47 AM
Wolfy, you look great right now. But, I think you looked beautiful in the last picture.

bigbadwolfe
09-13-2007, 07:52 PM
Weds 9/12/07 ~ DE Bench day BW 331 pounds

Bar ~ 12 reps
135 ~ 12 reps
185 ~ 6 reps
225 ~ 6 reps
275 ~ 3 reps
315 ~ 6 reps paused 3 board
365 ~ 6 reps paused 3 board
405 ~ 6 reps paused 3 board
500 ~ 10 reps sinking in deep but no pause 3 board

Dumbbell Chest Presses ~
100 pounds ~ 25 reps x 2 sets
105 pounds ~ 15 reps x 2 sets

Dumbbell Incline Pec flys ~
25 pounds ~ 25 reps x 3 sets

Tricep Straight bar pushdowns
110 pounds ~ 12 reps x 4 sets

Bent Over pushdowns
110 pounds ~ 12 reps x 4 sets


Did not do any band work this week. My right shoulder has been giving fits from tons of Heavy Band work so I went close grip and light off a 3 board for reps. Figured it could really help my lockout power doing this.

Afterwards I added the direct pec work hoping to help build them some. I focused on medium weight for higher reps. I could really feel this in my shoulder so I did more of a partial rep here focusing on the squeeze at the top. I also added the light high rep fly work to help prehab the shoulder. It is just a mild muscle strain had it looked at by the house Physical Therapist. She said it was inflamed and I needed ice and ibuprofen. If none of you know the benny's of these 2 by now you soon will. They are my 2 best friends :)

Then the 2 tricep pushdown moves were super setted back and forth non stop. Do one, go to the other, leave that one, go back to the other. The only rest was the 3 second walk between the 2 pushdown machines. Almost 100 reps of pushdowns non stop. Talk about a HUGE PUMP!!!!

The update on Product X is a good I seem to be recovering rather well. With the addition of Product X and Opticen for Post Workout and my already existing ETS regimin my recovery time is awesome.

Wolfy!!!!

bigbadwolfe
09-13-2007, 07:55 PM
Wolfy, you look great right now. But, I think you looked beautiful in the last picture.

Beautiful :scratch:

bigbadwolfe
09-13-2007, 07:58 PM
You're looking real Freaky Mike!

Everytime a big guy who's been lifting heavy for years decides to get leaner, they bring new meaning to the word Freak! Dave Tate looked ridiculous in his pictures after his diet and one of my training partners, Chris Taylor, looks ridiculous right now dropping from 305 to just under 250. All those years just make you guys so much thicker looking than the bodybuilders. Much more impressive IMO. Keep it up.

Chris,

Yeah you should see my abs :) Hahaha I think I wanna drop about 1 or 2 more pants sizes and I'll be where I wanna be. My goal when I started was a 38 and I still know I can obtain that. When I started I was in 50's now my 42's fit pretty good some a lil loose. Been here though for quite a while time to move on down the line :)

bigbadwolfe
09-13-2007, 08:00 PM
in heels maybe, lol

Where you been FAG? Cant believe you bailed on me in Indiana :) You missed a good time!!!!! When you get hitched?

RhodeHouse
09-13-2007, 08:43 PM
Not in a gay way. Just big and jacked up. Unless you were hoping for the gay way?

Awesome progress, either way. I think you know one of my training partners from MySpace. He might post as T.T. or Rob McCray. I'm not sure. He said you guys have corresponded.

And, I think you know Vincent Dizenzo? I train with his big ass, too.

bigbadwolfe
09-13-2007, 09:14 PM
Rob as in BIG Sexxy as he calls himself? hahahaha!!! Yeah I know him and Vin.

And no I did not mean in a Gay Way!!!

I meant as in a Fat Chic in Very Slutty clothes looking hot when I'm drunk kind of beautiful way :)

RhodeHouse
09-13-2007, 10:04 PM
Yep - that's Rob. And for the record, he's not sexy. Not even a little bit.

The fat chick way rocks!

bill
09-14-2007, 07:29 PM
Monstrous work out,

Stumprrp
09-14-2007, 09:51 PM
things are still looking good wolfe, 500 x 10 is SICK! you are looking leaner then ever.

bigbadwolfe
09-18-2007, 07:26 PM
Sunday, Sept 16th bodyweight 335 (ate real bad at Hooters on Saturday)

ME day at Westside

Well this whole workout should of just been skipped.

I spent all day on Saturday walking around a Renaisance Festival by Cincinnati with my wife and kids. We drove into Columbus Sat afternoon got our Hotel room and then I proceeded to go gorge on Greasy Deep Fried Onion rings, Deep Fried Pickles, a Double D Burger and about 20 wings, plus about 4 DIET Cokes :) Which I paid for around 3:30 am with MASSIVE heart burn.

We then proceeded to go to the mall and do some shopping which meant more walking. We finally got back to the hotel around 9:30 pm and I instantly went right to the Whirl pool. Which I fell asleep in, opps!!!

Go to bed around 11pm called down for a wake up call for 6:30 to get up to go to Westside. Well at 7:05 I rolled over and looked at the Clock, no wake up call, and we train at 7am. So now I'm up rushing around fumbling in the dark as to not wake up the wife and kids.

Roll into the gym about 35 minutes late and had to play catch up and this is how bad it went:

135 ~ 10
225 ~ 6
315 ~ single
405 ~ single
Put on shirt
585 ~ single to 3 board
635 ~ single to 3 board
685 ~ single to 3 board
735 ~ single to 2 board
785 ~ single to 1 and half board
825 ~ single to 1 and half board MISS
825 ~ MISS
825 ~ MISS

Was frusatrated and irritated skipped the tricep workout just packed up my gear and hungout til everyone was done.

Was no where near mentally or physically ready for this workout. Like I said should of kept my happy ass at the hotel in a nice BIG warm comfy bed next to my wife.

NASAKYCHAIRMAN
09-19-2007, 09:43 AM
Sunday, Sept 16th bodyweight 335 (ate real bad at Hooters on Saturday)

825 ~ MISS
825 ~ MISS


I wish I could have missed 825 in training someday.

Also, let me know when you get your entry form for your bp meet on Dec 1st.

J.T. HALL
http://www.youtube.com/NASAKYCHAIRMAN

bigbadwolfe
09-23-2007, 03:23 PM
Well **** forgot to log my speed day this past week. Whoosh what a busy week!!! Anyhow here we go:

Weds Sept 19th DE Day
Bodyweight ~ 329 pounds fully clothed

Went more BB style today just to get some good pec work in

Flatbench:
bar ~ 12
135 ~ 10
185 ~ 10
225 ~ 10
275 ~ 10
315 ~ 10

Speed: brought grip in to shoulder width
315 ~ 3 off 1 board
335 ~ 3 off half board
355 ~ 3 off half board x 2 sets

Loiues Back Bar for Tri pushdowns:
120 ~ 12
140 ~ 12
160 ~ 12

Dummbell Lockout Press:
Lying flat on floor hold dumbbell pointed straight up off chest. Cup one end with both hands and pushup to a lock out. Very short range off motion but gives a nice tight squeeze at the top

90 ~ 25 reps x 3 sets

Single Dumbbell Floor Press:
Lying flat on floor use only one dumbbell holding each end of it in the hands then do a motion similar to a floor press. Coming down til elbows are flat then press back upto a lockout.

90 ~ 25 reps

****Done****

Sunday Sept 23rd ME Day at Westside in Columbus
Bodyweight 333 pounds fully clothed

Finally having better days in the gym down here again. The 2 month break did me good but it is now time to get back to business. Stuff was finally starting to feel normal again

Bar ~ 12
135 ~ 10
185 ~ 6
225 ~ 1
315 ~ 1
405 ~ 1
(Put on Bench Shirt)
495 ~ 1 off 4 board
585 ~ 1 off 3 board
675 ~ 1 off 2 board
765 ~ 1 off 1 and a half board
805 ~ 1 off 1 board (first successful lift over 800 in awhile :)
840 ~ 1 off 1 board missed right at top got out of groove

Floor Presses:
225 ~ 12 reps
315 ~ 10 reps x 2 sets

Dips: (yeah Dips)
BW(333 pounds) ~ 10 reps x 2 sets

Louie's Standing Chest Press w/ Bands
2 Greens ~ 25 reps
2 Greens, 1 Purple ~ 25 reps
2 Greens, 2 Purple ~ 25 reps
2 Greens, 2 Purple, 2 minis ~ 25 reps
(these were killers, every 10 reps Phil Harrington made me hold the lockout for a squeeze, so on the 10th rep and the 20th rep I was hurting :)

**** Done *****

Yeah feeling a whole lot better now about my workouts. All is finally back in order and my technique is slowly getting back on par. Seems like when I take some time off from the real heavy weight I lose my technique. It is all mental so we will see.

Wolfy!!!!

chris mason
09-23-2007, 04:34 PM
Good work Mike!

bigbadwolfe
09-26-2007, 08:33 PM
Taking this week off from training feeling a little run down need a break. Usually about once every 2 months I will blow a week just for rest and relaxation. I'll have everything logged in next weeks training cycle.

The weekend of the 6th I will be going back to kicking it Westside Old School style. I will be doing a 16 week Conjugate training cycle rotating ME moves every 4 weeks. So every 5th week I will be back a my week 1 movement.

I plan on incorporating some type of Floor press, High Board for Lockout strength, Lowboard with Band tension, and Some other lockout movement yet to be decided. I will like I said cycle these for 16 weeks and then I will start an 8 week shirt cycle. And then look at hitting a contest sometime in Mid to late April.

I just really wanna get my strength up more and make a very solid run at hitting something in the low to mid 900's and I think this is the way for me. This is the way I trained at Westside 3 1/2 yrs ago when I first came down there. So I'm going back to the root of my training and giving it one hell of a ride.

Wolfy!!!

nddillon
09-27-2007, 10:59 PM
Great work so far, thats some ridculous weight and that's awesome what you are doing for the charity toy drive.

I was wondering what you did as far as back work to improve your bench, if any. Overall I would like to see how you set up your whole routine not just that superhuman bench work

bigbadwolfe
09-29-2007, 05:39 PM
I was wondering what you did as far as back work to improve your bench, if any. Overall I would like to see how you set up your whole routine not just that superhuman bench work

Hey not a problem on the back work. I guess I will just go ahead and start logging everything I do so everyone gets the whole package. I did my ME work today I'll log that in a bit and I'm gonna hit some Rear Delts and traps tomorrow so I'll go ahead and log all the also.

Wolfy!!!!

bigbadwolfe
10-02-2007, 04:55 PM
Saturday ~ Sept. 29th BW ~ 333 pounds

ME Bench day ~

Changed things up a bit in this workout. got away from putting on the shirt and did some really good board work and some good floor presses for some reps.

Bench press ~ 4 Board Lockout work
Bar ~ to Chest 12 reps
135 ~ to Chest 10 reps
185 ~ to Chest 8 reps
225 ~ to chest 6 reps
275 ~ to Chest 3 reps
(Added the 4 Board here)
315 ~ 15 reps paused
365 ~ 15 reps paused
405 ~ 15 reps paused
455 ~ 15 reps paused
500 ~ 13 reps paused

Flat Dumbbell Presses ~
115 ~ 12 reps x 3 sets

Incline Dumbbell Presses ~
115 ~ 12 reps x 3 sets

Floor Presses ~ I do these with legs flat on the ground spread wide to help balance this is to eliminate any leg drive and any chance of lifting my ass
275 ~ 3 reps
315 ~ 3 reps
365 ~ 3 reps
405 ~ 3 reps

Tricep Supersets ~

Overhead Pushdowns ~
100 ~ 10 reps x 3 sets
V-Bar Pushdowns ~
100 ~ 10 reps x 3 sets
Louie's backbar Tricep Pushdowns ~
100 ~ 10 reps x 3 sets

All 3 tri movements were supersetted back to back to back for 30 total reps per set. Then rest for 1 minute and did it again.

15 minutes of Cardio on Treadmill at 3 MPH at full incline

***** DONE ******

bigbadwolfe
10-02-2007, 05:00 PM
Monday October 1st BW 337 yeah WTF?

Legs ~ Uggggghhhhh!!!! Hahahaha!!!

Leg press ~ Slow and controlled get full squeeze nothing heavy!!!
2 plates ~ 15 reps
3 plates ~ 15 reps
4 plates ~ 15 reps
5 plates ~ 15 reps
6 plates ~ 15 reps
7 plates ~ 15 reps

Dumbbell Squats ~
130 pound dumbbell ~ 15 reps x 4 sets

Stiff legged Deadlifts ~
135 ~ 15 reps x 3 sets

Leg Curls on Cybex Machine ~
50 pounds ~ 15 reps x 3 sets

20 minutes on Treadmill at 2.6 MPH at full incline

***** DONE *****

bigbadwolfe
10-02-2007, 05:07 PM
Tuesday Oct. 2nd
Bodyweight 331 Yeah thats better but Boy do I fluctuate badly

Back and Biceps ~

Louie's Back Bar Pulldowns ~ GREAT piece of equipment everyone needs one they are available at www.westside-barbell.com in the Louie's equipment section
100 ~ 15 reps
150 ~ 15 reps
170 ~ 15 reps
180 ~ 15 reps
190 ~ 15 reps
200 ~ 15 reps

Seated rows ~
250 pounds ~ 15 reps x 4 sets

Standing Cable Chain Rows ~
100 pounds ~ 15 reps x 4 sets

Hammer Curls ~
50 pound Dumbbells ~ 10 reps x 4 sets

Bentover Concentration Curls ~
25 pounds ~ 15 reps
30 pounds ~ 15 reps
35 pounds ~ 15 reps
40 pounds ~ 15 reps

15 minutes on Treadmill at 2.6 MPH at full incline

***** DONE *****

nddillon
10-02-2007, 08:37 PM
When do you weight yourself? Before you train?

bigbadwolfe
10-02-2007, 08:46 PM
Yeah, at 4pm fully clothed in my gym clothes.

SW
10-02-2007, 09:08 PM
Well, you fluctuate badly because there's a lot of you to fluctuate.

Man I can't imagine getting that 100-200 x15 reps on legpress and walking outta there. Much respect.

bigbadwolfe
10-03-2007, 07:05 PM
Wednesday, October 3rd
DE Day
Bodyweight 332 lbs.

Flat bench for reps ~ Slow and controlled no bouncing
Bar ~ 15
135 ~ 15
185 ~ 15
225 ~ 15
275 ~ 15
315 ~ 15
365 ~ 15

Flat Dumbell Presses ~ Slow and controlled no bouncing
115's ~ 15 reps x 3 sets

Flat Dumbbell Flyes ~ Nice full stretch
45's ~ 15 reps x 3 sets

Incline Dumbbell Skull Crushers ~
60's ~ 15 reps x 3 sets

Tricep Pushdowns with Lou's Backbar resting forearms across bar
110 ~ 15 reps x 2 sets
75 ~ 35 reps

****** DONE ******

Stumprrp
10-03-2007, 08:58 PM
wow @ 365 x 15

KevinStarke
10-04-2007, 09:28 AM
I'd sell my soul for your bench strength.

bigbadwolfe
10-04-2007, 05:46 PM
Thursday ~ October 4th ~ Bodyweight 333 pounds

Side Delts, Rear Delts, and Traps

Seated Face Pulls w/ Back bar ~
100 pounds ~ 15 reps
150 pounds ~ 15 reps
175 pounds ~ 15 reps
200 pounds 15 reps x 3 sets

Standing Chain Face Pulls ~
100 pounds ~ 15 reps x 3 sets

Dumbbell Shrugs ~
75's ~ 15 reps x 3 sets
I held every rep at the top for a full 2 second count

Barbell Shrugs ~
225 pounds ~ 15 reps x 3 sets
I alternated my foot stance from close to shoulder to wide and also adjust my grip the same. Just trying to hit them from different angles, used a diferent grip and foot stance on each set

Dumbbell Side Lateral Raises ~
35's ~ 15 reps
40's ~ 15 reps
45's ~ 15 reps
Did these one arm at a time to eliminate the chance of swinging the weight up

Standing Rope Face Pulls ~ did these on Cable Crossover machine
150 pounds ~ 15 reps x 3 sets

***** DONE ******

I'm taking the next 16 weeks to try and drop some more BW I would like to be under 300 by years end and 275 for my next contest in the Spring. I got a few contest changes coming up I'll announce at a later date.

Wolfy!!!!

bill
10-04-2007, 06:50 PM
Mike I tried to look up that back bar of Louie's couldn't find it.

bigbadwolfe
10-04-2007, 07:36 PM
Hey Bill you are right, it is no longer on there. Hmmm gonna have to see whats up. I have told dozens of people to check out that bar. I swear by mine one the best pieces of gym equipment I've ever used.

Wolfy!!!!

bigbadwolfe
10-04-2007, 07:43 PM
Hey Bill even the link off of Chris' article about my weightloss only brings up the specialty bar page without the Backbar. So here is a pic of it, I love this bar and really hope Lou did not discontinue them.

Wolfy!!!!

http://i19.photobucket.com/albums/b163/bigbadwolfe800/wolfe14.jpg

Stumprrp
10-04-2007, 10:07 PM
@ 275 you could be a bodybuilder dude, haha, awesome rear delt session

Sumorai
10-05-2007, 12:51 AM
Hi Wolfe. How much time do you rest between sets on your benchpress?
Also, when you work out, do you have hypertrophy in mind as one of your goals or simply raw strength? (you have achieved both of course in plenty!)

bjohnso
10-05-2007, 04:12 PM
If you cut down to 275 you will look like an animal. And you're already squatting with 130lb dumbells? Didn't you just start doing legs a short while ago?

bill
10-05-2007, 05:15 PM
Hey Bill you are right, it is no longer on there. Hmmm gonna have to see whats up. I have told dozens of people to check out that bar. I swear by mine one the best pieces of gym equipment I've ever used.

Wolfy!!!!

Wolfy I use a similiar one (generic) at the gym (-)-----(-) something like that but you can only use the one grip. I'm sure you've seen them before.

bill
10-05-2007, 05:16 PM
Hey Bill even the link off of Chris' article about my weightloss only brings up the specialty bar page without the Backbar. So here is a pic of it, I love this bar and really hope Lou did not discontinue them.

Wolfy!!!!

http://i19.photobucket.com/albums/b163/bigbadwolfe800/wolfe14.jpg

Actually the similar one is behind you in that very picture ha ha. Great having acess to all of that great equipment Louie has.

bigbadwolfe
10-05-2007, 06:51 PM
Bill,

You beat me to it. That is exactly what I was gonna point out. That pic there is taken at my Hometown gym where I train through the week not at Westside. It is a big Family fitness type place but they allow us to bring in our own stuff like bands, boards, and chains. And they also supply us with plenty of Chalk and dont bitch about it on the equipment.

And what is really cool about the place is after my workout I can go to the DaySpa for a warm facial mud mask and then hit "Full of Beans" Coffee Shop for a No Whip, no Fat Sugar Free Mocha Lattee :)

Hahahahaha yeah right, we do have a Day Spa and we do have the coffee shop but I aint ever been in either :)

bill
10-06-2007, 06:37 AM
LOL Very funny big Mike!

Sinep
10-06-2007, 11:10 AM
Hi Mike, this must be been asked before on this forum but I haven't been lurking around as of late. I was wondering if there is anything in particular you've noticed that normal human beings do that stop them from becoming super strong like you (for instance training with 6,8 or 10 reps, etc)? I know body types have a lot to do in how much you can bench but people usually consider me strong for having a bench press in the 300s while most of the powerlifters do high reps with that. Off the top of your head, is there any powerlifting secret you could give me would bring me a step higher?

bigbadwolfe
10-06-2007, 01:06 PM
Sinep,
Protein intake is HUGE!!! You gotta get enuf of it to feed the muscles to grow. Other then that train hard, train heavy, train consistently, do not over train alot of times to many people do to much. Say you do 8-10 sets on bench then hit a chest move, why would you wanna go hit 3 more exercises for triceps? I see this all the time. People got to remember that you just blasted your triceps also during that bench move and chest move.

So off the top of my head I'm gonna say alck of proper nutrition and overtraining without proper rest!!!!

Wolfy!!!

bigbadwolfe
10-07-2007, 11:15 AM
Saturday, Oct. 6th
Bodyweight 334 pounds

Traps and Rear delts ~ This workout was all about feel more Bodybuilding style then anything.

Lat Bar Face Pulls ~
100 ~ 15 reps x 6 sets focused on squeezing every rep at the bottom

Cable Side laterals
40 ~ 15 reps
50 ~ 15 reps
60 ~ 15 reps

Dumbbell Shrugs ~
120's ~ 15 reps x 4 sets

High Dumbbell Shrugs ~
50's ~ 15 reps x 4 sets

Shoulder Blade squeezes ~ Using a lat pulldown grasp the bar and the only movement you make is squeezing your shoulder blades together like you were setting up to bench
150 ~ 10 reps x 3 set

45 minutes of Cardio on Treadmill at 3 MPH and slowly increasing to full incline and then slowly decreasing back to flat.

*****DONE*****

Saturday, Oct 7th ME day at Westside Barbell
Bodyweight was 338 pounds, Gravitational pull is higher at Westside Barbell then any where else on earth that is why I got heavier :)

Floor Presses ~ Straight weight
Warmups
bar ~ 10 reps
135 ~ 10 reps
185 ~ 6 reps
225 ~ 6 reps
275 ~ 3 reps
Working Sets
315 ~ 3 reps
335 ~ 3 reps
355 ~ 3 reps
375 ~ 3 reps
395 ~ 3 reps
415 ~ 3 reps

Kettlebell Tricep Extensions ~
24 kilos KB's ~ 10 reps x 3 sets
24 kilos KB's ~ 15 reps and then supersetted with
KB chest presses for 15 reps

***** DONE *****

This is the start of a 16 week Conjugate training cycle for me. I will doing 4 ME moves rotated over the course of 4 four week long cycles. Then I will be doing an 8 week SINGLE ply shirt cycle and look at finding a meet the end of April beginning of May to see what I can do single ply. I am also starting another cutting phase to my diet where my goals are to be under 300 by years end and to be 275 by late spring. I'm sure I will lose some off my bench but at this point in time my main goals are to get this weight off hen we will rebuild from there.

bill
10-07-2007, 12:21 PM
Mike any suggestions for not flattening out on the bench? I just noticed it happened once last week. Maybe just a fact of staying tighter lol.

bigbadwolfe
10-07-2007, 04:25 PM
Bill,

One thing is gonna be lots of back work to help keep your lats tighter. And the other is gonna be trying to break the bar in half by doing this you will automatically be bringing the lats into play and bowing up to the bar. This will help keep you from flattening out.
What I did when Lou showed me this was sit in my recliner laid back :) With a broomstick in my hands and just tried to break the broomstick in half. You will automatically feel your lats pop out when you do it. Now it is just a natural movement for me. Give it a try and then as you descend the bar down try breaking it in half and you will feel it.

Wolfy!!!!

tyler
10-07-2007, 04:55 PM
strong workouts wolfe! whats the point of doing Shoulder Blade squeezes? what does it help?

Lones Green
10-07-2007, 08:56 PM
Bill,

One thing is gonna be lots of back work to help keep your lats tighter. And the other is gonna be trying to break the bar in half by doing this you will automatically be bringing the lats into play and bowing up to the bar. This will help keep you from flattening out.
What I did when Lou showed me this was sit in my recliner laid back :) With a broomstick in my hands and just tried to break the broomstick in half. You will automatically feel your lats pop out when you do it. Now it is just a natural movement for me. Give it a try and then as you descend the bar down try breaking it in half and you will feel it.

Wolfy!!!!

this sounds good, i need to try it.

bigbadwolfe
10-08-2007, 07:41 PM
strong workouts wolfe! whats the point of doing Shoulder Blade squeezes? what does it help?

Tyler,

The reason I do the shoulder blade squeeze is to help build up the area on which I will be benching off of. The movement hits the traps real good. All I do is grab the bar lean back and then just squeeze the blades together just like I would be setting up to bench. Some people like them others dont, I myself find them very useful but it is a very small range of motion. So when doing them I get asked alot what they are for.

Wolfy!!!!

bigbadwolfe
10-08-2007, 07:48 PM
Monday, October 8th
Bodyweight 336 pounds

LEGS ~
Nebula Leg Press
2 plates ~ 15 reps
4 plates ~ 15 reps
6 plates ~ 15 reps
8 plates ~ 15 reps
10 plates ~ 15 reps
12 plates ~ 15 reps
14 plates ~ 15 reps
16 plates ~ 15 reps

Leg Curls ~
100 pounds ~ 15 reps x 3 sets

15 minutes of cardio walked at 2.5 mph at a slight incline. My legs were shot and it about killed me to do cardio!!!!

***** DONE *****

ZYL281
10-09-2007, 12:39 PM
impressive #s wolfe

Guido
10-09-2007, 01:20 PM
Very nice, Wolfy. Those floor presses with 405+ lbs are especially killer.

bigbadwolfe
10-09-2007, 08:06 PM
impressive #s wolfe

Thank you :)

bigbadwolfe
10-09-2007, 08:08 PM
Very nice, Wolfy. Those floor presses with 405+ lbs are especially killer.

I dont care who you are Floor presses are a bitch. For me it is a Love Hate relationship. I love how much they increase my arm strength. But I hate having to get my fat ass up off the floor after a heavy set :) I use to hate them all together cause I sucked badly at them, now they are one of my favorites.

Wolfy!!!

bigbadwolfe
10-09-2007, 08:14 PM
Tuesday, October 9th
Back and Biceps
Bodyweight 335 pounds

Wide Grip Lat Pulldowns with Straight bar ~
warmups -
100 ~ 15 reps
150 ~ 15 reps
working -
170 ~ 15 reps
180 ~ 15 reps
190 ~ 15 reps
200 ~ 15 reps

V-bar Close grip pulldowns ~
100 ~ 15 reps x 3 sets

Two arm Dumbbell Rows ~
65's ~ 15 reps
70's ~ 15 reps
75's ~ 15 reps

Bent over Hammer Curls ~
35's ~ 15 reps
40's ~ 15 reps
45's ~ 15 reps

Straightbar Curls ~
95 ~ 15 reps
115 ~ 15 reps
135 ~ 12 reps

Skipped out on Cardio today the legs are pretty sore from yesterdays leg workout.

***** DONE *****

bigbadwolfe
10-11-2007, 07:36 PM
Thursday October 11th
Bodyweight 330 pounds fully clothed I'm down 6 pounds since start of diet

Direct Chest and Tricep work~

Bench Press ~
bar ~ 15 reps
135 ~ 15 reps
185 ~ 15 reps
225 ~ 15 reps
275 ~ 15 reps
315 ~ 15 reps
375 ~ 15 reps

Gonna try and increase 10 pounds each week. My Ultimate goal here is to bench 500 for 15 solid reps

Flat Dumbbell Press ~
120's ~ 15 reps
120's ~ 13 reps
120's ~ 12 reps

Straight Bar pushdowns ~
100 ~ 15 reps
150 ~ 15 reps x 2 sets

Dumbbell Skull Crushers ~
50's ~ 15 reps
supersetted with ~
Dumbbell Kickouts ~
50's ~ 15 reps

***** DONE *****

Sumorai
10-11-2007, 07:52 PM
Hi Wolfe,

What is your BF%?

bigbadwolfe
10-11-2007, 08:54 PM
Hi Wolfe,

What is your BF%?

ALOT :) Hahahaha honestly man I have no clue. Prolly not as high as I think but still I'm sure it ain't nothing to gawk at!!!!

Wolfy!!!

Stumprrp
10-11-2007, 08:58 PM
huge wolf, huge.

Sumorai
10-11-2007, 09:02 PM
Wolfe,
I haven't been on WBB very long, but I've been reading a bit about you, and I seen some of the pictures before your weight loss. But yeah, definitely you've cut up a lot. I had a couple of other questions for you on this thread, but you must have missed them. This is a pretty popular thread, and I know you got a lot of stuff going on. I would like your perspective though:


Hi Wolfe. How much time do you rest between sets on your benchpress?
Also, when you work out, do you have hypertrophy in mind as one of your goals or simply raw strength? (you have achieved both of course in plenty!)

You may not remember, but you answered some of my questions a few weeks ago through PM and email. I don't know if you recall.
Btw, do you live/workout in Columbus,OH? I am not sure where you are, but it does seem you have some ties to Ohio, and perhaps Columbus. It would be great if I could meet you one of these days and you could take a very, very, quick glance at my bench press form. I wouldn't like take up a bunch of your time and all of that.

bigbadwolfe
10-12-2007, 01:29 PM
Wolfe,
I haven't been on WBB very long, but I've been reading a bit about you, and I seen some of the pictures before your weight loss. But yeah, definitely you've cut up a lot. I had a couple of other questions for you on this thread, but you must have missed them. This is a pretty popular thread, and I know you got a lot of stuff going on. I would like your perspective though:



You may not remember, but you answered some of my questions a few weeks ago through PM and email. I don't know if you recall.
Btw, do you live/workout in Columbus,OH? I am not sure where you are, but it does seem you have some ties to Ohio, and perhaps Columbus. It would be great if I could meet you one of these days and you could take a very, very, quick glance at my bench press form. I wouldn't like take up a bunch of your time and all of that.

I do live in Ohio but not in Columbus. I live in Celina Ohio about 2 hrs North West of Columbus. I travel to Columbus though on the weekends to train at Westside every Sunday morning. We leave Celina at 5am and get to Columbus about 7am.

Do you live in Columbus or that area?

And yeah I missed your other question I'll take a look at it and get back at ya!!!

Wolfy!!!

msiders
10-12-2007, 10:02 PM
Louie's Standing Chest Press w/ Bands
2 Greens ~ 25 reps
2 Greens, 1 Purple ~ 25 reps
2 Greens, 2 Purple ~ 25 reps
2 Greens, 2 Purple, 2 minis ~ 25 reps
(these were killers, every 10 reps Phil Harrington made me hold the lockout for a squeeze, so on the 10th rep and the 20th rep I was hurting :)



Mike,
I have seen this exercise on westsides website, and now in your log. I was wondering if you could explain it a little more for me. How is it set up, why is it done, and how often is it done?
Thanks for your answers.

bigbadwolfe
10-13-2007, 03:59 PM
Mike,
I have seen this exercise on westsides website, and now in your log. I was wondering if you could explain it a little more for me. How is it set up, why is it done, and how often is it done?
Thanks for your answers.

Lou has a machine down there that we hook the bands around. It is quite a unique piece of equipment I'll and grab a pic of it tomorrow.

The reason I use them is one because you start at the bottom, not like the bench where you lower then up. On these you are starting straight from the low end. And that hits the pecs directly and then the constant tension getting heavier at the top really drills the triceps hard. I do these as a finisher about once a month or so just to add a nice squeeze to the chest and tris at the end of a heavy workout.

If you are wanting to try them what you can do if you got the bands is find a stationary object that you can wrap the bands around. You will also want to be able to put you back against it for support. Then take a band in each hand and just push outward like you were benching. Depend on the width of the object you might wanna add some more bands just to add a little more tension.

You can do them low reps or high reps. I myself prefer the higher just for the feel of the squeeze in the chest and tris. Hope this helps!!!!

Wolfy!!!

bigbadwolfe
10-13-2007, 04:10 PM
Saturday October 13th
Body weight 328 pounds fully clothed, that is now 8 pounds since this past Monday when I started Phase 2 of the diet

Shoulder and Traps ~

Dumbbell Shrugs ~
50's ~ 15 reps
75's ~ 15 reps
100's ~ 15 reps x 3 sets

Face Pulls on Lat pulldown Machine ~
170 ~ 15 reps
180 ~ 15 reps
190 ~ 15 reps
200 ~ 15 reps

Bent Over Dumbbell Shrugs ~
55's ~ 15 reps
65's ~ 15 reps
75's ~ 15 reps

Chain Face Pulls ~
100 ~ 15 reps
120 ~ 15 reps x 2 sets

Dumbbell Side Laterals ~
35's ~ 15 reps
40's ~ 15 reps
45's ~ 15 reps

Shoulder Blade Squeezes ~
150 ~ 15 reps x 3 sets

***** DONE *****

bigbadwolfe
10-13-2007, 04:15 PM
Hi Wolfe. How much time do you rest between sets on your benchpress?
Also, when you work out, do you have hypertrophy in mind as one of your goals or simply raw strength? (you have achieved both of course in plenty!)

As far as rest between sets on bench depends, on DE day I try and not go much more then a couple minutes between sets. But ME day there may be at least 10 minutes or more between each Max Effort lift.

Right now I am focusing more on trying to keep my strength where it is and trying to lean out some more. I'm not really worried about building muscle right now as much as I am trying to tone it and tighten what I got as I lose the rest of this weight.

I'm focusing the next 26 weeks to losing 50 pounds. That is less then 2 pounds per week so I think i can accomplish it no problem. Then I will see where I stand and go about either building up some more mass or just training for pure raw strength.

Sumorai
10-13-2007, 07:33 PM
Thanks for answering my questions Wolfe.



Do you live in Columbus or that area?
Yeah, I live in Columbus. It would be awesome if I could meet you one of these days. It may be a while though. I would need to come up with the money to get a day's pass at your gym. But more importantly, i would like to weight until my bench is better(both weight and technique), so I won't feel like such a clown, and I think it would be more productive for me to get your input from an observation when my strength and technique are more advanced.


As far as rest between sets on bench depends, on DE day I try and not go much more then a couple minutes between sets. But ME day there may be at least 10 minutes or more between each Max Effort lift.

When you say max effort, does that mean your 1RM? Are you doing subsequent sets of 1RM's? If so, do you recommend this to a noob such as myself? You can tell me your secrets, I won't be any competition with my 190lb P1RM bench. :D



Right now I am focusing more on trying to keep my strength where it is and trying to lean out some more. I'm not really worried about building muscle right now as much as I am trying to tone it and tighten what I got as I lose the rest of this weight.

I'm focusing the next 26 weeks to losing 50 pounds. That is less then 2 pounds per week so I think i can accomplish it no problem. Then I will see where I stand and go about either building up some more mass or just training for pure raw strength.

Someone with the discipline to achieve an 800+ lb bench shouldn't have much of a problem dropping that weight. You already lost 76, so you've got some good momentum for sure.

Thanks for your help Wolfe. I'll keep an eye on your lifting career and progress. Very inspiring.

bigbadwolfe
10-14-2007, 03:45 PM
Sunday October 14th
Bodyweight on Westside's scale 329 pounds

Max Effort Bench Work ~

Flat Bench w/ 225 pounds off band tension off a 2 board RAW ~
(Warm ups)
bar ~ 15 reps
135 ~ 15 reps
185 ~ 6 reps
(Add the 225 pounds in band tension)
bar ~ 3 reps 2 board
135 ~ 3 reps 2 board
185 ~ 3 reps 2 board
225 ~ 3 reps 2 board
275 ~ 3 reps 2 board
315 ~ 3 reps 2 board
365 ~ 3 reps 2 board
405 ~ 3 reps 2 board
425 ~ 3 reps 2 board
455 ~ 3 reps 2 board

Louie's standing Chest Press Machine with bands ~

100 pounds already on the machine and added ~
100 pounds ~ 15 reps
+ 1 mini ~ 15 reps
+ 2 minis ~ 15 reps
+ 3 minis ~ 15 reps
+ 4 minis ~ 15 reps
+ 5 minis ~ 15 reps
+ 6 minis ~ 15 reps

***** DONE *****

Lones Green
10-14-2007, 04:03 PM
nice work as always wolfy. whens your next meet?

Sumorai
10-14-2007, 04:41 PM
Sunday October 14th
Bodyweight on Westside's scale 329 pounds


That's amazing. I am like five or six inches taller than you, we weigh the exact same weight, and I look about ten times fatter. lol, it's amazing what muscle mass can do! Makes me even more curious as to what your bf% is. Probably quite low for 329lbs.

Stumprrp
10-14-2007, 04:54 PM
sick benching dude

bigbadwolfe
10-14-2007, 06:40 PM
nice work as always wolfy. whens your next meet?

I'm not competing until late Spring early Summer. I'm wanting to really focus on losing this weight and coming into my next meet lean and mean :)

I've been tossing the idea around of doing a single ply meet, so we will see what happens. Right now all focus is on maintaining as much size and strength as possible while dropping this gut and these love handles :)

bigbadwolfe
10-15-2007, 04:13 PM
MONDAY OCTOBER 15th
Bodyweight 331

LEG DAY

Legpresses ~

2 plates ~ 15 reps
4 plates ~ 15 reps
6 plates ~ 15 reps
8 plates ~ 25 reps
8 plates ~ 35 reps
8 plates ~ 45 reps
Just changing things up constantly to keep the body guessing

Leg Extensions ~
100 ~ 15 reps
110 ~ 15 reps
120 ~ 15 reps
130 ~ 15 reps

Cardio ~ 15 minutes on the treadmill at a nice incline got HR up to 120 and held it there for 10 minutes.

***** DONE *****

bigbadwolfe
10-16-2007, 06:01 PM
TUESDAY, OCTOBER 16th

Back and Biceps ~

Seated Cable Low Rows ~
150 ~ 15 reps
200 ~ 15 reps
220 ~ 15 reps
230 ~ 15 reps
240 ~ 15 reps
250 ~ 15 reps

Two Arm Dumbbell Rows ~ ( both arms same time )
65's ~ 15 reps
70's ~ 15 reps
75's ~ 15 reps
80's ~ 15 reps

Bentover Barbell rows ~
(found out I was weak at these aint done them forever belly was always to big )
135 ~ 15 reps
185 ~ 15 reps
225 ~ 15 reps x 2 sets

Bentover Hammer Curls ~
35's ~ 15 reps
40's ~ 15 reps
45's ~ 15 reps
50's ~ 15 reps

Standing Alternate Curls ~
35's ~ 15 reps
40's ~ 15 reps
45's ~ 15 reps

No Cardio today had to go Halloween Costume shopping :)

Did all this in under a 1/2 hour staying busy and not bull****ting is the key to success

***** Done *****

Stumprrp
10-16-2007, 07:02 PM
damn nasty back work man! and those leg presses were beast.

tigo
10-17-2007, 07:14 AM
christ those numbers are high as hell!

keep up the good work sir, you are an inspiration to me!

Lones Green
10-17-2007, 08:35 AM
hahaha wolfy, please tell me you're dressing up for halloween.

bigbadwolfe
10-17-2007, 04:56 PM
hahaha wolfy, please tell me you're dressing up for halloween.
No I'm not dressing up, we went costume shopping for my daughter. She is dressing up as a Vampire???? What happened to princesses, Hannah Montana, or something like that??? A Vampire, well Ok I guess :)

The last time I dressed up for Halloween was back in like '97 I went as a Street Hooker. Yep I went all out Blonde Wig, Mini Skirt with Fishnets stocking, and even wore a Cheap very Whorish looking Boa. Had Nerf Balls cut in half for boobs I looked God Awful, but I got voted one of the best dressed out of like 500 people. The DJ at the Dance Club told everyone it really took balls to dress like I did. I dont regret it but I dont think I'll be doing that again anytime soon. I got groped by tons of drunks that night, and not female drunks :)

bigbadwolfe
10-17-2007, 05:03 PM
WEDNESDAY OCTOBER 17th
Bodyweight 328 pounds

Kind of feeling a little drained from the diet so I switched some stuff up. I'm not doing so much high rep stuff this workout. I went back to some mass building moves with a little heavier weight.

Bench and Direct Chest Work ~

Flat Bench ~

bar ~ 15 reps
135 ~ 15 reps
185 ~ 10 reps
225 ~ 6 reps
275 ~ 6 reps
315 ~ 6 reps
365 ~ 6 reps
385 ~ 6 reps
405 ~ 6 reps

Dumbbell Presses ~
150's ~ 10 reps
150's ~ 8 reps
150's ~ 8 reps

Cable Flyes ~
60 ~ 15 reps
70 ~ 15 reps
80 ~ 15 reps

Dumbbell Skullcrushers ~
60 ~ 10 reps x 4 sets

Dumbbell Tricep press ~ (Palms facing each other)
60 ~ 10 reps x 4 sets

Tricep Pushdowns ~
100 pounds ~ 25 reps

***** DONE *****

Stumprrp
10-17-2007, 06:52 PM
solid work mike!

bigbadwolfe
10-18-2007, 07:11 PM
THURSDAY OCTOBER 18th

Shoulders and Traps ~

Started off with 30 minutes of Cardio, walked on the Treadmill at 3 MPH a level 6 incline.

Rear Delt Raises on a 45 Degree Incline Bench ~
25's ~ 15 reps
30's ~ 15 reps
35's ~ 15 reps x 3 sets

Front Delt Raises on a 45 Degree Incline Bench ~
35's ~ 15 reps x 3 sets

One Arm Side lateral Dumbbell Raises ~
35's ~ 15 reps each arm
40's ~ 15 reps each arm
45's ~ 15 reps each arm

High Dumbbell Shrugs with 2 second squeeze at top ~
75's ~ 15 reps x 3 sets

Face Pulls with Lou's Backbar ~
100 ~ 25 reps with a 2 second squeeze on each rep

bigbadwolfe
10-21-2007, 09:47 AM
SUNDAY OCTOBER 21st

ME Day as Westside
Bodyweight 328 pounds

Had one hell of a good workout. Been feeling pretty ****ty the last couple weeks with starting the new diet and all but this week felt pretty good.

3 Board Press for 3 Reps ~
bar ~ full range 10 reps
135 ~ full range 6 reps
185 ~ full range 3 reps

add 3 board

225 ~ 3 reps
275 ~ 3 reps
315 ~ 3 reps
365 ~ 3 reps
405 ~ 3 reps
455 ~ 3 reps
495 ~ 3 reps
545 ~ 3 reps
585 ~ 3 reps
635 ~ 3 reps
675 ~ 2 and a half reps
675 ~ 1 reps about ate the 2nd, immediately regrouped with out getting off the bench went for it again
675 ~ NO REPS!!!
spent about 10 minutes getting my head out of my ass regrouped came back and tried again
675 ~ 3 FULL REPS!!! This tied my all time best at when I weighed 420 pounds I was HAPPY!!!

PS forgot to add this was all Raw :)

***** DONE *****

bill
10-21-2007, 10:25 AM
Nice way break that mental barrier

redFury
10-21-2007, 03:03 PM
675 for 3 reps on 3board? Nasty man!

chris mason
10-21-2007, 07:42 PM
BIG Mike! Nice work!

Sidior
10-21-2007, 08:19 PM
675 for 3 reps on 3board? Nasty man!

Totally! That is some insane pressing.

bigbadwolfe
10-22-2007, 06:34 PM
Thanks Guys!!! I was very pleased with this past workout :)

bill
10-23-2007, 07:12 AM
Mike hard to believe such an accomplished bencher could have mental blocks or whatever. I'm sure we are all human, at least a little lol. When you have a bad lift or a negative comes into your mind how do you deal with it?

bigbadwolfe
10-23-2007, 07:41 PM
Hey Bill!!!!

I just sit back think about what I did, and then listen to George give me crap for missing. He has a way with words that motivate you :) He will give me crap then everyone else will be like you gonna let him talk to you like that or are you gonna shut him up???

Hahahaha I cant repeat what I said when I locked out my 3rd rep on that final set but it sounds like "Luck You George Halbert" Hahahaha We all have such love for one another :)

If you miss a weight at Westside with our Crew you better hope you dont have any feelings that can be hurt cause they all will get stomped on. That is enough motivation to get your head on right and get back under the bar and do it right :)

bigbadwolfe
10-23-2007, 07:46 PM
TUESDAY OCTOBER 23rd

Body weight 328 AGAIN!!!!

Started off with 20 minutes of hard Cardio, got Heart Rate upto 134 BPM's

Back and Bis ~

Seated Cable rows ~
200 ~ 15 reps
210 ~ 15 reps
250 ~ 10 reps
275 ~ 10 reps x 4 sets

Two Arm Dumbbell Rows ~
75's ~ 10 reps
85's ~ 10 reps
95's ~ 10 reps

Seated Pulldowns with Lou's back bar ~
200 ~ 10 reps x 4 sets

Bentover Hammer Curls ~
50's ~ 10 reps
55's ~ 10 reps
65's ~ 10 reps
75's ~ 10 reps

***** DONE *****

chris mason
10-23-2007, 09:45 PM
TUESDAY OCTOBER 23rd

Body weight 328 AGAIN!!!!

Started off with 20 minutes of hard Cardio, got Heart Rate upto 134 BPM's

Back and Bis ~

Seated Cable rows ~
200 ~ 15 reps
210 ~ 15 reps
250 ~ 10 reps
275 ~ 10 reps x 4 sets

Two Arm Dumbbell Rows ~
75's ~ 10 reps
85's ~ 10 reps
95's ~ 10 reps

Seated Pulldowns with Lou's back bar ~
200 ~ 10 reps x 4 sets

Bentover Hammer Curls ~
50's ~ 10 reps
55's ~ 10 reps
65's ~ 10 reps
75's ~ 10 reps

***** DONE *****

By the way, time to switch back to Nitor.

bigbadwolfe
10-24-2007, 07:02 PM
WEDNESDAY OCTOBER 24th

Bodyweight was again 328 GRRRRRR!!!!!!

Direct Chest and Triceps ~

I am trying to focus through the week on building, tightening , and toning some body parts. So alot of my support work is now more like Bodybuilding work. So today I hit alot of direct pec work and went for medium to high rep range with moderate weight.

Started off with 20 minutes of good cardio on the treadmill

Flat Dumbbell Chest Presses ~
75's ~ 15 reps
100's ~ 15 reps
125's ~ 15 reps
150's ~ 10 reps
150's ~ 8 reps
150's ~ 8 reps

Incline Chest Press on Smith Machine ~ (I like to isolate the chest with the smith machine and I lift my legs to take out all leg drive)
235 ~ 10 reps
235 ~ 10 reps
235 ~ 10 reps

Cable Flyes ~ slow and controlled focusing on the squeeze
60 ~ 15 reps
70 ~ 15 reps
80 ~ 15 reps

Tricep Kickbacks ~
55's ~ 10 reps
60's ~ 10 reps
65's ~ 10 reps
70's ~ 10 reps

VBar Pushdowns ~
100 ~ 15 reps
150 ~ 15 reps
150 ~ 15 reps

***** DONE *****

smokinHawk
10-25-2007, 06:33 AM
auhgg, you used the smith machine.....all respect for you is starting to decline.....


j/k

bigbadwolfe
10-25-2007, 01:37 PM
auhgg, you used the smith machine.....all respect for you is starting to decline.....


j/k

I know I know!!!! I just wanted the nice isolation of direct pec work :) Damn I'm sounding like a Bodybuilder :( YIKES!!!!

Stumprrp
10-25-2007, 01:42 PM
you are turning into a bodybuilder mike, i want to see chains, bands, blood, GUTS!!

bigbadwolfe
10-25-2007, 01:48 PM
you are turning into a bodybuilder mike, i want to see chains, bands, blood, GUTS!!

No I'm not, I aint shaved my legs and butt yet :)
I'm just trying to get my fatass in shape and down a couple weight classes. As of now I dont plan on competing til late spring but that can change at anytime :)

Wolfy!!!!

Stumprrp
10-25-2007, 01:50 PM
i hear you man! i should take some influence...but i rather see 240 then 200. lol.

Kong
10-29-2007, 10:41 AM
Mind blowing lifts.

bill
10-29-2007, 05:25 PM
Wolfy tried those db rows, they are tuff

bigbadwolfe
10-31-2007, 01:26 PM
TUESDAY October 30th

I did not do any ME Bench work this past weekend. Spent the weekend out of town, had George Halbert's first contest back in 3 yrs on Saturday then spent all Sat night in Cincinnatti with the wife for our 13th wedding anniversary. Sooooo here we go!!!!

Switched a few things up this week, always changing trying new **** and going back to old **** that worked. I told all of you at any time I could change my mind on what I'm doing and now I'm looking at competing "MAYBE" in January at 308 pounds. So I got me some work to do!!!

Tuesday ~ Back and Shoulders

Bodyweight Fully Dressed 329 pounds

Seated Cable Low Rows ~
100 pounds ~ 15 reps
150 pounds ~ 15 reps
200 pounds ~ 15 reps
250 pounds ~ 10 reps
275 pounds ~ 10 reps
300 pounds ~ 10 reps x 2 sets
300 pounds ~ 15 reps

Two Arm Dumbbell Rows ~
80's ~ 10 reps
90's ~ 10 reps
100's ~ 10 reps

Incline Dumbbell Front Delt Raises ~
35's ~ 10 reps x 3 sets

Incline Dumbbell Rear Delt Rainses ~
35's ~ 10 reps
45's ~ 10 reps x 2 sets

Dumbbell Shrugs ~
75's ~ 15 reps x 4 sets

***** DONE *****

bigbadwolfe
10-31-2007, 05:39 PM
Wednesday, October 31st HAPPY HALLOWEEN GUYS

Bodyweight 327 pounds, Yep got past 328 finally :)

Chest and Triceps ~ OHHH Yeah Baby!!!!

20 minutes of Cardio on Treadmill

Dumbbell Chest Press ~
75's ~ 10 reps
100's ~ 10 reps
125's ~ 10 reps
150's ~ 10 reps
150's ~ 10 reps
150's ~ 12 reps
This is a good thing cause I've been struggling to get these for 3 sets of 10.
And this week got 2 sets of 10 and one set of 12 so I'm happy

Close Grip bench on Smith ~
365 ~ 4 reps
365 ~ 3 reps
(stopped right here was putting WAY to much torque on shoulders)

Dumbbell Tricep Presses ~ (palms facing each other)
100's ~ 10 reps x 3 sets

Dumbbell Tricep Extension ~ (Skull Crushers)
60's ~ 10 reps x 3 sets

Dumbbell Kick outs ~ (supersetted with extensions)
60's ~ 10 reps x 3 sets

Tricep V-Bar Pushdowns ~
100 pounds ~ 15 reps x 3 sets

***** DONE *****

bigbadwolfe
11-01-2007, 08:04 PM
THURSDAY, NOVEMBER 1st

Bodyweight 327 pounds fully clothed

20 minutes of Cardio walking at 3.3 MPH on Treadmill at slight incline

Shoulders and Traps ~

Incline Dumbbell Front Delt Raises ~
35's ~ 10 reps
40's ~ 10 reps x 2 sets

Incline Dumbbell Rear Delt Raises ~
40's ~ 10 reps
45's ~ 10 reps x 2 sets

Incline Plate Raises ~
45 pound plate ~ 10 reps x 3 sets

One Arm Dumbbell Side Lateral Raises ~
45's ~ 10 reps
50's ~ 10 reps
55's ~ 10 reps

Dumbbell Shrugs ~
85's ~ 15 reps x 3 sets
85's ~ 25 reps

***** DONE *****

bigbadwolfe
11-04-2007, 10:03 AM
Sunday November 4th

Bodyweight 329 pounds but I drank alot of fluids on the way down to Columbus so I was pretty full. Plus the scale at Westside always weighs me about 2-3 pounds heavier then the one here at my home gym.

ME Day at Westside ~

Week 5 of 16 weeks strength cycle

Floor Presses ~ Straight Weight with legs flat out in front of me, no leg drive at all
Bar ~ 10 reps
135 ~ 10 reps
185 ~ 3 reps
225 ~ 3 reps
275 ~ 3 reps
315 ~ 3 reps
365 ~ 3 reps
405 ~ 3 reps
425 ~ 3 reps (10 pound PR from week 1)
435 ~ 3 reps (20 pound PR from week 1)
455 ~ 3 reps (40 pound PR from week 1)

Louie's Tricep Press Machine ~ Starts from down position
4 plates total ~ 15 reps
6 plates total ~ 15 reps
8 plates total ~ 10 reps
8 plates total ~ 10 reps

Fat Bar Pushdowns ~
60 ~ 15 reps
100 ~ 15 reps
120 ~ 15 reps
140 ~ 15 reps

Rear Delt Machine ~
40 pounds ~ 10 reps (single arm at a time)
100 pounds ~ 10 reps (both arms)
120 pounds ~ 10 reps
140 pounds ~ 10 reps

***** DONE *****

Was looking at doing a meet in January but decided to weight til a meet in May. Gonna train my ass off and try and be 275 by then and go for my first triple body weight bench press in contest.

Stumprrp
11-04-2007, 10:17 AM
sick

Mr.Rex
11-04-2007, 05:12 PM
Mr.Wolfe,
How do you make a 40 pound PR on your floor press? Has losing weight increased your strength that much? I was having a conversation with my training partner about strength. I told him that you have to be able to bench 500 raw for atleast a 600+ shirted bench and even more raw for a 700 shirted bench. Am I right?

bigbadwolfe
11-04-2007, 08:35 PM
Mr.Wolfe,
How do you make a 40 pound PR on your floor press? Has losing weight increased your strength that much? I was having a conversation with my training partner about strength. I told him that you have to be able to bench 500 raw for atleast a 600+ shirted bench and even more raw for a 700 shirted bench. Am I right?

Mr Rex,

Trust me the 40 pound increase totally took me by surprise. The last 3 weeks I've really tightened my diet up again and I just feel really good. Dont know for sure if I was just having a bad day 4 weeks ago, but I do know today I had a good day and still had some in the tank. Maybe it was the fact I was directly training with Laura Phelps today, she always motivates me :)

Hahaha sorry Laura had to do it :)

As for the bench shirts I'll say this we got a guy training with us who is at best 400 RAw. He has done 750 in a Shirt in contest and handled well into the 800's in the gym. So in all reality the shirts have an endless oppurtunity if you learn to use them. As I was told by a top shirt guru if you wanna learn the shirt you have to practically live in the shirt.He said you need to be in them at all times. I myself get in mine about 10 weeks out. But things are always changing with me :)

Wolfy!!!!

nddillon
11-05-2007, 03:05 AM
How are you doing two arm DB Rows? Are you doing them freely just bent over or are you on a bench? It's late and I am easily confused.

Our back work is very similiar in weight however my chest work is about half of yours and the delt work is about 2/3 of yours.

...you, sir are my hero.

bigbadwolfe
11-05-2007, 06:45 PM
How are you doing two arm DB Rows? Are you doing them freely just bent over or are you on a bench? It's late and I am easily confused.

Our back work is very similiar in weight however my chest work is about half of yours and the delt work is about 2/3 of yours.

...you, sir are my hero.

I do them standing freely bent over. Here is a pic, I let the weight drop almost to the floor then pull them right back up.

http://i19.photobucket.com/albums/b163/bigbadwolfe800/wolfe12.jpg

bigbadwolfe
11-05-2007, 06:49 PM
Monday November 5th

Bodyweight 328 pounds!!!

Legs and Cardio ~

22 minutes of Cardio on Treadmill
I got distracted watching Cheerleaders on the TV so I went a couple extra minutes :)

Leg Extensions ~
50 pounds ~ 15 reps x 2 sets
100 pouunds ~ 15 reps x 4 sets

Leg Press ~
4 plates per side ~ 15 reps x 4 sets

Leg Curls ~
100 pounds ~ 15 reps x 4 sets

***** DONE *****

tyler
11-05-2007, 08:17 PM
nice workouts mike! just curious, do you ever squat? i see your leg days and i dont see any squats, just wondering why this is so?

also, do you like doing those standing 2 arm db rows better then BB rows?

Stumprrp
11-06-2007, 10:16 AM
good stuff mike i like the 2 arm row alot myself

bigbadwolfe
11-06-2007, 06:36 PM
nice workouts mike! just curious, do you ever squat? i see your leg days and i dont see any squats, just wondering why this is so?

also, do you like doing those standing 2 arm db rows better then BB rows?

Tyler,

I do not squat at all. I have bum knees and ankles it kills me to try and squat the least little bit. Believe it or not I use to be one of those kids you see running around town on a Skate Board. Yep did it all, hand rails, steps, curbs, half pipes, quarter pipes, launch ramps. Been there done all that crazy stuff.

I could not tell you the last time I did a full blown squat workout. I use to compete in Full meets when I first started back in the mid 90's.But when my bench got more then my Squat and Dead I realized what I was good at. So I just kind of pushed those 2 to the wayside and became a bench only guy.

Wolfy!!!!

bigbadwolfe
11-06-2007, 06:38 PM
good stuff mike i like the 2 arm row alot myself

Yep hit them nice and heavy tonight. And for some God for Saken reason I decided to drop the 100 pound dumbbells tonight. Which I never ever do except for on heavy chest presses. Well needless to say I dropped that mofo right on my left big toe. So guess who has a broken toe now????? DAMN it Hurt!!!!

bigbadwolfe
11-06-2007, 06:57 PM
Tuesday October 6th

Bodyweight 326 pounds :)

21 minutes of Cardio on the treadmill at a slight incline.

Back and Biceps ~

Two Arm Dumbbell Rows ~ dropped a 100 pounder on my toe and broke it :eek: :eek: :eek:
50's ~ 10 reps
75's ~ 10 reps
100's ~ 10 reps
105's ~ 10 reps
110's ~ 10 reps

Close Grip Pull Downs ~
100 pounds ~ 10 reps
150 pounds ~ 10 reps
175 pounds ~ 10 reps

Partial Deadlifts ~ Pull from just above knee concentrate on a full back squeeze
225 pounds ~ 10 reps
315 pounds ~ 10 reps
365 pounds ~ 10 reps x 2 sets

Bentover 1 Arm Dumbbell Concentration Curls ~
65's ~ 10 reps
70's ~ 10 reps
75's ~ 10 reps

***** DONE *****

Stumprrp
11-07-2007, 08:09 AM
nice workout mike, but i seen tricep kickbacks a few workouts ago, damn dude

Lones Green
11-07-2007, 05:28 PM
nice workout mike, but i seen tricep kickbacks a few workouts ago, damn dude

hahaha.

mike, you and i both have broken toes, except for mine is my pinky toe. i was walking inside after doing some yard work and basically kicked a weedeater about 5 feet, (i was trying to get inside fast) not a 100 lb dumbbell, but i feel your pain.

chris mason
11-07-2007, 06:57 PM
Mike, how is your toe doing? That sounds very painful!

bigbadwolfe
11-07-2007, 07:03 PM
nice workout mike, but i seen tricep kickbacks a few workouts ago, damn dude
The kick backs are gone for awhile now!!! We are back to full kicking ass and shooting for 9 plus!!! Not competing still until May but hitting some good numbers right now so I'm happy!!!

bigbadwolfe
11-07-2007, 07:04 PM
hahaha.

mike, you and i both have broken toes, except for mine is my pinky toe. i was walking inside after doing some yard work and basically kicked a weedeater about 5 feet, (i was trying to get inside fast) not a 100 lb dumbbell, but i feel your pain.
Yeah I realized last night how stupid I was but the toe dont hurt to bad right now but the inside of foot is killing me!!! Think i might of pulled something in there in the process of trying to get my foot away from the dumbbell.

bigbadwolfe
11-07-2007, 07:09 PM
Mike, how is your toe doing? That sounds very painful!

Hey, figured the thing was gonna be throbbing all day at work since I just got new Work Boots yesterday. And every one knows steel toes and broken toes dont mix real well. But to be honest the toe itself is only tender to the touch, or when my boy decided to grab it while I was talking on the phone( the little sh-ithead) He told me he forgot!!!

Anyhow as I was saying it dont hurt to bad but the inside like where my Arch is at is freaking killing me. I think I might of pulled something there in the process of trying to move my foot real fast.

Oh well suck it up and move on!!!

The good news is I weighed in at a real nice 326 today and that was totally dressed in shorts, shoes, 2 shirts, hat, plus a real nice ankle brace that prolly weighs a pound itself. So I'm guessing I'm prolly in the low 320's in my undies :)

Wolfy!!!!

bigbadwolfe
11-07-2007, 07:40 PM
Wednesday November 7th

Bodyweight 326 pounds fully clothed plus wearing a nice ankle brace. So I'm
figuring close to 323-324 in my skivies :)

Chest and Triceps ~

Started off with the usual 20 minutes of Cardio on the treadmill

Dumbbell Chest Press ~
50's ~ 10 reps
75's ~ 10 reps
100's ~ 10 reps
125's ~ 10 reps
150's ~ 12 reps
150's ~ 12 reps
150's ~ 10 reps ~ tried to get to 3 sets of 12 but I'm happy with my progress

Dumbbell Tricep Press ~
105's ~ 10 reps x 3 sets

Dumbbell Tricep Extensions ~
65's ~ 10 reps x 4 sets

Dumbell Tricep Kick Outs ~
65's ~ 10 reps x 4 sets

Rope Pushdowns ~
100 pounds ~ 15 reps ~ one set

Rope Overhead Pushdowns ~
100 pounds ~ 15 reps ~ one set

***** DONE *****

Fuzzy
11-08-2007, 04:50 AM
So, going for the 308 class mike?

You could make carnage in the heavies.

bigbadwolfe
11-08-2007, 01:41 PM
So, going for the 308 class mike?

You could make carnage in the heavies.

Nope I'm passing the 308's and going right for the 275's :)

Mr.Rex
11-08-2007, 05:48 PM
Mr.Wolfe, thanks for your response. I told my gym partner about what you said in regards of my questions. So do you think, for you, that a PR is doable at 275? 870 or close? I have heard of you doing up to 600 raw. right? Then this person that does 400 raw. (Did you say you know of him or trained him?) Does he ever do raw? So are you saying this guy is that good in the shirt? Or is he one of those guys that just got lucky and only started a few years ago and is a natural? It's just a little hard to believe.

bigbadwolfe
11-11-2007, 07:07 AM
Mr.Wolfe, thanks for your response. I told my gym partner about what you said in regards of my questions. So do you think, for you, that a PR is doable at 275? 870 or close? I have heard of you doing up to 600 raw. right? Then this person that does 400 raw. (Did you say you know of him or trained him?) Does he ever do raw? So are you saying this guy is that good in the shirt? Or is he one of those guys that just got lucky and only started a few years ago and is a natural? It's just a little hard to believe.

I don not only beleive that a PR is doable but I believe a run at the All Time Record in 275's is doable. Rob Luyando is one of the best if not the best pound for pound lifter in the world EVER!!! And he now owns the All Time in the 275's as of now at 909 pounds.

It will be fun chasing Rob and trying to beat him. Rob is one of the coolest and nicest people I have ever met in the sport. And this will be a fun filled rivalry where we will only hope for the best for each other. I told him a few months back that come next summer I was gonna meet him in the 275's. Well now it is time to get my ass in gear and get there.

As for the guy I know he is one of my training partners and is a Shirt Technician. He knows the ins and outs of his shirt and has used it to full potential. HE is a good guy and a great shirted lifter. He lives in his shirt on ME days. Very rarely will he be doing anything with out the shirt on. To get good in ashirt you gotta live in a shirt.

Wolfy!!!!

Mr.Rex
11-11-2007, 01:50 PM
Thanks Mr.Wolfe, I hope your your quest for the 275 pound class is achieved. You are truely one of the best also!

bigbadwolfe
11-11-2007, 03:51 PM
Sunday November 11th

No workout today guys, was sick all night Thursday and into Friday night. Dont know what it was but damn it really hit me hard.

We went to Cincinatti Friday afternoon for a bench meet on Saturday. I was in pain most of Friday night but was feeling pretty good Saturday. We went to the meet some of our guys had good days and some had very bad days. But all in all we had a good time.

So today I'm just relaxing and trying ot rest up.

Wolfy!!!

mickyjune26
11-11-2007, 04:11 PM
good luck recovering. we'll all be rooting for you.

bigbadwolfe
11-12-2007, 05:13 PM
Monday November 12th

Quick Tricep workout ~

Bodyweight 326 pounds

20 minutes Cardio on Treadmill

Tricep Dumbell Presses ~
50's ~ 15 reps
75's ~ 15 reps
100's ~ 15 reps
125's ~ 15 reps
125's ~ 15 reps
125's ~ 12 reps

Straightbar Pushdowns ~
100 ~ 15 reps
125 ~ 15 reps
150 ~ 15 reps

Close Grip 3 Board Press ~
405 pounds ~ 15 reps

***** DONE *****

bigbadwolfe
11-14-2007, 04:20 PM
Wednesday November 14th

Bodyweight 324 pounds

20 minutes of Cardio on Treadmill

Speed Work and Triceps ~
Warmups ~
Bar ~ 20 reps
135 ~ 10 reps
225 ~ 10 reps

Speed Work ~
315 ~ 3 reps
315 ~ 3 reps
315 ~ 3 reps
365 ~ 3 reps
365 ~ 3 reps
365 ~ 3 reps

Dumbell Tricep Presses ~ palms facing each other
125's ~ 10 reps
125's ~ 15 reps
125's ~ 20 reps

Straight Bar Pushdowns ~
100 ~ 15 reps
100 ~ 15 reps
100 ~ 20 reps

***** DONE *****

bigbadwolfe
11-15-2007, 01:44 PM
Holy Crap guys, over 5000 views on my training log????
Hahahaha guess someone wants to know what I'm doing :)

bigbadwolfe
11-15-2007, 07:26 PM
Thrusday November 15th

Bodyweight 323 pounds :)

The usual 20 minutes of Cardio on the Treadill ~ my foot is really hurting pretty bad from when I dropped the dumbell on my toe. I think I pulled or tore something on the underside of my foot when I pulled it away real fast trying to miss dropping the weight fully on my foot. So now I'm limping around til it heals up, who needs a Dr ???? Suck it up and go :)

Back and Bi's ~

Seated Low Rows ~
100 ~ 15 reps
150 ~ 15 reps
200 ~ 15 reps
250 ~ 10 reps x 3 sets with nice full squeeze

Incline Chest Supported Rows ~ wont do these again they sucked
3 plates(135 pounds) ~ 10 reps x 3 sets

Wide Grip Pulldowns ~
150 ~ 10 reps slow and controlled

Close Grip Pulldowns ~
150 ~ 10 reps slow and controlled

Underhand Pulldowns ~
150 ~ 10 reps slow and controlled

Hammer Curls ~
60's ~ 10 reps
65's ~ 10 reps
70's ~ 10 reps

Alternate Dumbbell Curls ~
25's ~ 25 reps each arm

Supersetted with Hammer Curls ~
25's ~ 15 reps each arm

***** DONE *****

bill
11-16-2007, 06:39 AM
Wolfy has the diet taken a healthier turn, while dropping wt? Have cut out most of the junk foods or just cut back on the amounts? I can see you've upped the reps cardio, added atlarge products.

bigbadwolfe
11-18-2007, 03:41 PM
Wolfy has the diet taken a healthier turn, while dropping wt? Have cut out most of the junk foods or just cut back on the amounts? I can see you've upped the reps cardio, added atlarge products.


Hey Bill,

This last few weeks I have really tightened stuff up. I have not had a soda(not even diet) in over a month, which was a HUGE one for me to give up. I have all but eliminated all junk foods. And also Chris tweaked a few things here and there to my diet. I've had to tweak a few things to help me at work and stuff but for the most part it is working GREAT.

Wolfy!!!

bigbadwolfe
11-18-2007, 03:52 PM
Sunday November 18th

Bodyweight 327 pounds
But I also ate bad yesterday during Buckeyes/Michigan Game lots of sodium intake

ME Bench and Triceps at Westside in Columbus ~
Flat Bench ~
Bar ~ 10 reps x 2 sets
135 ~ 10 reps
185 ~ 3 reps
225 ~ 3 reps

Add 3 Board

295 ~ 1 rep
345 ~ 1 rep
385 ~ 1 rep
425 ~ 1 rep
495 ~ 1 rep
545 ~ 1 rep
Added New Phenom Bench Shirt
645 ~ Miss
645 ~ Miss
Took off New Phenom put on a much tighter smaller Phenom
645 ~ Miss
645 ~ 1 rep
Took off New Phenom realized I did not like the shirt and went back to Raw
645 ~ 1 rep Raw
695 ~ Miss
700 ~ 1 rep Raw (had to show George I could do it)

Louie's Tricep Press Machine ~
4 plates ~ 15 reps
6 plates ~ 15 reps
8 plates ~ 10 reps
4 plates plus a Purple Band ~ 15 reps

Tricep Pushdowns ~
100 ~ 15 reps x 3 sets

***** DONE *****

chris mason
11-18-2007, 06:27 PM
Mike, shoot me an email.

Chris

Sidior
11-18-2007, 08:04 PM
Holy **** that is one awesome 3 board! What about the phenom did you not like? I hear it is a nasty shirt.

Stumprrp
11-18-2007, 10:22 PM
700 raw wow mike you depress me, funny you can miss in the shirt but get it raw.

bigbadwolfe
11-20-2007, 05:08 PM
Holy **** that is one awesome 3 board! What about the phenom did you not like? I hear it is a nasty shirt.

It is a good shirt, just gonnatake some getting use to. I had one that was too big and one tht is to small. And also I did not really like the fabric. So I'm gonna look into a customized one and see what all John will let me tweak.

bigbadwolfe
11-20-2007, 05:13 PM
Tuesday November 20th

bodyweight 327 pounds

Back and Biceps ~

20 minutes of Cardio on Treadmill

Seated Rows ~
100 ~ 10 reps
150 ~ 10 reps
200 ~ 10 reps
250 ~ 10 reps x 3 sets

One Arm Dumbbell Rows ~
125's ~ 10 reps each arm x 3 sets

Half Rep Deads ~ just below knee
405 pounds ~ 1 rep Narrow Stance x 5 sets
405 pounds ~ 1 rep Sumo Stance x 5 sets

Hammer Curls ~
50's ~ 20 reps each arm

***** DONE *****

Hatred
11-20-2007, 05:18 PM
This log is like crack. These numbers are just sick.

bigbadwolfe
11-21-2007, 06:14 PM
This log is like crack. These numbers are just sick.

Like CRACK??? Hahaha that is great :)

I'll take that as a compliment

Wolfy!!!

bigbadwolfe
11-21-2007, 06:19 PM
Wednesday November 21st

Bodyweight ~ 324 pounds

Cardio ~ 20 minutes on Treadmill

Chest and Triceps ~

Dumbbell Chest Presses
warmup sets
50's ~ 10 reps
75's ~ 10 reps
100's ~ 10 reps
125's ~ 10 reps
working sets
150's ~ 15 reps
150's ~ 15 reps
150's ~ 14 reps
This made me REAL Happy getting stronger with the 150's

Dumbbell Tricep Press (plams facing each other)
125's ~ 10 reps
125's ~ 10 reps
125's ~ 10 reps

Straight Bar Pushdowns (really slow and controlled getting some good blood in there)
100 ~ 10 reps
100 ~ 10 reps
100 ~ 15 reps

***** DONE *****

bigbadwolfe
11-24-2007, 09:15 AM
SAturday November 24th

Bodyweight 327 pounds

20 miuntes of Cardio on Treadmill

Shoulders and Traps ~

Seated Barbell Presses ~
Bar ~ 15 reps
135 ~ 12 reps x 4 sets

Seated Dumbbell Presses ~
50's ~ 12 reps x 4 sets

Front Delt Barbell Raise ~
Bar ~ 10 reps
65 ~ 10 reps
85 ~ 10 reps x 2 sets

Rear Delt Dumbbell Rasies ~
40's ~ 10 reps
45's ~ 10 reps
50's ~ 10 reps

Face Pulls ~
200 ~ 10 reps x 3 sets

Dumbell Shrugs ~
75's ~ 20 reps x 3 sets

***** DONE *****

bigbadwolfe
11-25-2007, 11:59 AM
Sunday November 27th

ME day at Westside

Bodyweight 327 pounds

Flat Bench ~
bar ~ 12 reps
135 ~ 10 reps
185 ~ 3 reps
225 ~ 3 reps
315 ~ 1 rep
405 ~ 1 rep
Put on Bench Shirt
500 ~ 3 reps off 3 board
585 ~ 3 reps off a 2 board
675 ~ 3 reps off a 1 board
700 ~ 1 rep full range
700 ~ 2 reps full range

Just getting back in the groove of the shirt. Have not take any weight to the chest in the shirt since July. Gonna start putting it on every weekend again.

***** DONE *****

samadhi_smiles
11-25-2007, 08:25 PM
wow, mike! :bow:

your log is a major inspiration!

nddillon
11-25-2007, 10:37 PM
3 pound gain over thanksgiving!!!
God Bless our glutton holiday!

You mentioned earlier you would be making some little changes to your diet. I was just wondering what you changes you are doing. Are you sticking with the Nitrean?
Have any more recent pics to see the changes? I don't know if you like the idea but I have seen several logs (mainly on bodyrecompisition.com) in which they take a pic of themselves once at the beginning of the month. You can really see them drop weight. It might be good for articles for advertising ALN...just a thought.
Keep up the amazing work and thanks for sharing!

smokinHawk
11-26-2007, 07:16 AM
are you going to be doing any pressing saturday at your meet for demos?

bigbadwolfe
11-26-2007, 02:14 PM
wow, mike! :bow:

your log is a major inspiration!

Thank You!!!

bigbadwolfe
11-26-2007, 02:18 PM
3 pound gain over thanksgiving!!!
God Bless our glutton holiday!

You mentioned earlier you would be making some little changes to your diet. I was just wondering what you changes you are doing. Are you sticking with the Nitrean?
Have any more recent pics to see the changes? I don't know if you like the idea but I have seen several logs (mainly on bodyrecompisition.com) in which they take a pic of themselves once at the beginning of the month. You can really see them drop weight. It might be good for articles for advertising ALN...just a thought.
Keep up the amazing work and thanks for sharing!

I actually gained 8 pounds from Weds at 4 pm to Friday at 8am. and I honestly did not eat hardly anything bad, no pie, no sweet potatos or stuffing, just atea bunch of Ham that was loaded with sodium so most of it was water weight.

I am still struggling to get to 320, I dont wanna increase my cardio to much cause I'm already suffering some strength gains in some parts of my training. Stuff that did not feel heavy before feels heavy now mostly in the back and rear delt areas of my training.

As far as pics I'm still looking basicly the same as the last pics so until I hit the 320 or under mark I prolly wont post any updated pics. Al though there will prolly be some from my meet this weekend.

Wolfy!!!

bigbadwolfe
11-26-2007, 02:20 PM
are you going to be doing any pressing saturday at your meet for demos?

I'm thinking about taking a lift, will depend on how I feel that day. If I do it will prolly be a few reps with 700 or somewhere in that range. I tried 700 for 3 reps this past weekend and got it for 2 full reps and then about 3/4 of a third so we will see.

I was pretty sore this weekend from a good shoulder workout on Saturday so I knew I would be kind of weak. I'm gonna take this whole week of from training and see how I feel on Saturday.

Wolfy!!!

Hatred
11-28-2007, 01:07 PM
3x700 jiminy.

bill
11-29-2007, 04:04 PM
Mike do you guys every video a regular workout, that would be fun to watch?

Dirty Martinez
11-29-2007, 06:16 PM
Our two hours of working out is insane! It's not for the average person. lol

bigbadwolfe
11-29-2007, 08:41 PM
DIRTY is in the HOUSE!!!!!! Just so everyone knows Dirty has a 750 pound bench in contest. He is truly a Lockout Artist :) Plus he has a built in 4 board Hahahahaha!!!!!

bigbadwolfe
11-29-2007, 08:44 PM
Mike do you guys every video a regular workout, that would be fun to watch?


Bill we do occasionally tape some of our lifts. We have not ever just set up a Camera and let it roll. That would def need a R rating and prolly some editing. We can get pretty racy and obnoxious to each other that early in the morning :)

bill
11-30-2007, 09:24 AM
Go for Wolfy, might be a best seller!

Hatred
11-30-2007, 11:51 AM
Built in 4 board...lol.

Dirty Martinez
11-30-2007, 06:56 PM
Yeah, that early in the morning everything from the family pet to thier momma is up for grabs. The built in 4 board thing is just ab work paying off!lol

chris mason
11-30-2007, 07:47 PM
Dirty, glad to have you here!

Dirty Martinez
12-01-2007, 04:33 AM
Thanks Chris!

bigbadwolfe
12-04-2007, 06:38 PM
Ok We are back up and running now sine not having a Computer for 3 days.

The week off really did me some good went in today and had no pain what so ever :)

Tuesday December 4th

Back and Shoulders ~

Bodyweight ~ 326 which really surprised me had a bad weekend of eating. Was very busy all weekend with the contest and did not eat real bad but not clean enuf!!!

No Cardio was in a hurry!!!

Seated Pulldowns ~
100 ~ 10 reps
150 ~ 10 reps
200 ~ 10 reps x 3 sets

Seated Cables Rows
250 ~ 10 reps x 3 sets going for a nice full stretch at the end

SUPER SETS ~

Dumbbell Front Delt Raises
35's ~ 10 reps
40's ~ 10 reps
45's ~ 10 reps
Dumbbell Side Laterals Raises
35's ~ 10 reps
40's ~ 10 reps
45's ~ 10 reps
Dumbbell Rear Delt Raises
35's ~ 10 reps
40's ~ 10 reps
45's ~ 10 reps
all of these sets down supersetted with all 3 movements no rest

Seated Shrug Machine ~
450 pounds(10 plates) ~ 10 reps x 4 sets

Standing Shrug Machine ~
540 pounds(12 plates) ~ 10 reps x 4 sets

***** DONE *****

bigbadwolfe
12-06-2007, 06:37 PM
Wednesday December 5th 2007

Bodyweight 325 pounds fully clothed

Dynamic Bench Work ~ Went back to some older stuff here actually working some speed. Which is very pathetic right now, my left arm is firing like crazy but man my right shoulder/arm aint firing for crap!!!!

Flat Bench Speed Work ~
Warmups -
bar ~ 12 reps
135 ~ 18 reps (6 to the neck, 6 to the chest, 6 to the belly)
225 ~ 3 reps
275 ~ 3 reps
Speed work -
315 ~ 3 reps x 6 sets (shooting for 3 reps under 3 seconds)

Tricep Dumbbell Presses ~ (plams facing each other)
100's ~ 20 reps
100's ~ 20 reps
100's ~ 18 reps
100's ~ 18 reps

Vbar Pushdowns ~
150 ~ 20 reps x 3 sets

Straightarm Pushdowns ~ Trying to stretch the shoulder out some
40 pounds ~ 25 reps x 3sets

***** DONE *****

bigbadwolfe
12-09-2007, 10:53 AM
Saturday December 8th 2007

Back and Traps ~

Bodyweight 323 pounds

Lat Pulldowns with Straightbar ~
100 ~ 12 reps
150 ~ 12 reps
200 ~ 10 reps
200 ~ 10 reps
200 ~ 10 reps
200 ~ 12 reps

Seated Low Rows ~
250 ~ 10 reps
250 ~ 10 reps
250 ~ 10 reps
250 ~ 10 reps

Seated Shrugs ~ held everyone for a 2 count at the top
450 pounds ~ 10 reps
500 pounds ~ 10 reps
550 pounds ~ 10 reps
550 pounds ~ 10 reps

Standing Shrugs on Shrung Machine ~ held for 2 counts
550 ~ 10 reps
550 ~ 10 reps
600 ~ 10 reps
600 ~ 10 reps

***** DONE *****

bigbadwolfe
12-09-2007, 11:00 AM
Sunday December 9th

Max Effort Becnh at Westside ~

Floor presses ~
Bar ~ 12 reps
135 ~ 12 reps
225 ~ 3 reps
275 ~ 3 reps
George informed we were doing 5 reps not 3 reps and we were using close grip not a contest grip
315 ~ 5 reps
365 ~ 5 reps
405 ~ 5 reps
425 ~ 4 reps
Switched to Singles
500 ~ missed
500 ~ missed

Kettlebell Upright rows ~
16 kg ~ 12 reps
16 kg ~ 12 reps
24 kg ~ 10 reps
24 kg ~ 10 reps
32 kg ~ 10 reps
40 kg ~ 1 rep those were heavy
32 kg ~ 12 reps

Rear Delt Machine ~ Single arm
50 pounds ~ 10 reps each arm
60 pounds ~ 10 reps each arm
70 pounds ~ 10 reps each arm
80 pounds ~ 10 reps each arm
100 pounds ~ 10 reps each arm

Rear Delt machine ~ both arms
100 ~ 10 reps
130 ~ 10 reps
150 ~ 10 reps
150 ~ 10 reps

***** DONE *****

bigbadwolfe
12-10-2007, 03:12 PM
Monday December 10th

Legs ~

Cardio 20 minutes on Treadmill Interval Training

Bodyweight 325 pounds

Leg Presses ~

2 plates ~ 15 reps
4 plates ~ 15 reps
6 plates ~ 15 reps
8 plates ~ 15 reps x 4 sets
10 plates ~ 15 reps

Leg Extensions ~

100 pounds ~ 15 reps x 4 sets

Leg Curls ~

100 pounds ~ 15 reps x 4 sets

***** DONE *****

bigbadwolfe
12-12-2007, 07:00 PM
Tuesday December 11th

Bodyweight 322 pounds ~ This is the lightest I have been since starting the diet back in July of '06

Cardio ~ 20 minutes on Treadmill walking at 3.1 mph doing interval inlcine training

Back and Shoulders ~

I decided to give our Seated Row machine at my hometown gym a try. The thing is older then dirt and I always said they needed to replace it. Well hell I got on the thing for the first time ever during this workout and Holy Crap now I know why they aint got rid of it :)

One Arm Seated Rows ~
2 plates ~ 10 reps per arm
3 plates ~ 10 reps per arm
4 plates ~ 10 reps per arm
5 plates ~ 10 reps per arm

Seated Rows ~ Both Arms
6 plates ~ 10 reps
8 plates ~ 10 reps
10 plates ~ 10 reps
12 plates ~ 10 reps x 2 sets

Reverse Grip Pulldowns ~
100 pounds ~ 15 reps x 4 sets

Seated Side Lateral Raises ~ elimnates swinging
35's ~ 10 reps
40's ~ 10 reps
45's ~ 10 reps

Seated 45 pound Front Plate Raises ~
45 pound plate ~ 15 reps x 4 sets

Dumbbell Shrugs ~
75's ~ 20 reps
75's ~ 25 reps
75's ~ 30 reps
75's ~ 40 reps

I really need to go up on these in weight but it always seems if I go heavier I dont as good of a feel out of them and it sont feel like I worked them.

***** DONE *****

bigbadwolfe
12-12-2007, 07:06 PM
Wednesday December 12th

Bodyweight ~ 323 pounds DAMN WATER!!!!

DE Bench Day and Triceps ~

Speed Bench ~ Straight weight
Warmups
bar ~ 10 reps
135 ~ 3 reps
185 ~ 3 reps
225 ~ 3 reps
275 ~ 3 reps
315 ~ 3 reps
Start Real Speed work of a 1/2 inch pine board
335 ~ 3 reps x 6 sets

Dumbbell Tricep Presses ~ Palms facing
100's ~ 20 reps
100's ~ 20 reps
100's ~ 20 reps
100's ~ 12 reps failed badly here
100's ~ 15 reps

Straight Bar Pushdowns ~
150 pounds ~ 15 reps x 2 sets
155 pounds ~ 20 reps

***** DONE *****

Stumprrp
12-12-2007, 08:16 PM
huge workouts lately mike

Sidior
12-12-2007, 09:14 PM
Real nice pressing mike. Congrats on the ongoing weight-loss.

bigbadwolfe
12-14-2007, 01:58 PM
Thursday December 13th

Bodyweight 323 pounds

Cardio ~ 20 minutes on Treadmill incline interval training 3.1 MPH

Back and Shoulders ~

Seated Row Machine ~
2 plates ~ 12 reps
4 plates ~ 12 reps
6 plates ~ 12 reps
8 plates ~ 10 reps
10 plates ~ 10 reps x 2 sets
12 plates (540 pounds) ~ 8 reps x 2 sets

Standing Rows ~ did these on the row machine
6 plates ~ 12 reps x 4 sets

Standing Rows Underhanded ~ also on the Row machine
6 plates ~ 12 reps x 4 sets

I have found the old beat up Row machine I use to hate has now become my favorite machine for back. It is very very universal with all different kinds of grips.

Seated Dumbbell Side lateral raises ~
45's ~ 10 reps x 3 sets

Seated Front Dumbbell raises ~ 1 dumbbell held by it's sides
50 ~ 10 reps x 3 sets

***** DONE *****

bigbadwolfe
12-14-2007, 01:59 PM
huge workouts lately mike

Thanks!!! Gotta get my ass ready for this spring!!!

bigbadwolfe
12-14-2007, 02:00 PM
Real nice pressing mike. Congrats on the ongoing weight-loss.

The weightloss is slow but it is coming off, like Chris said this is a marathon not a sprint :)

But thanks for the compliments.

Wolfy!!!

Guido
12-14-2007, 02:07 PM
Wofly, have you noticed any effect on your shirted bench with the massive weight loss? I assume you've had to get and break in all new shirts, right?

bigbadwolfe
12-14-2007, 08:25 PM
Wofly, have you noticed any effect on your shirted bench with the massive weight loss? I assume you've had to get and break in all new shirts, right?

Honestly I have not been in any shirts for awhile except a few workouts ago. The shirt was the same one I used at the Arnold for my opener. It was loose then and pretty loose now buit still did 700 in it for 2 and 3/4 reps after a brutal shoulder workout the day before.

I have been hitting majority all Raw work for the last few months. I have started noticing a drop in my lifts, guess now i'll have to REALLY learn to use a shirt :)

Wolfy!!!

bigbadwolfe
12-15-2007, 07:40 PM
Saturday December 15th

Cardio ~ 20 minutes on Treadmill

Bodyweight ~ 321 pounds!!!!!!

1 Freaking pound to go and I will have lost 100 pounds total!!!!!

Trained my son today and he is gettting stronger every week. He is only 11 and we started his training at 10 but only did some messing around here at the house.

Now I got him training bench every Saturday morning and today he repped the 45 pound bar for 7 reps no problem. Not much but he is getting stronger. When we started about 3 months out from my Charity meet he could barely do the bar.

At the meet he did 55 pounds. He is good for about 75 pounds but was a nervous wreck and I was not there for him mentally since I was so busy getting the meet ready. He opened at 55 dumped it, took it again and dumped, finally on his 3rd attempt a motivational talking to and a good moivational face slap he smoked 55 like a joke.

Wait til he hits puberty and his body kick starts his testosterone in. He will be an animal!!!! We are gonna hit a few SLP meets locally this spring and summer. We are shooting for a 100 pound plus bench out him. He does 75 for reps off a 3 board so he is getting there :)

Wolfy!!!!

Stumprrp
12-16-2007, 07:15 AM
haha thats so cool your son trains!

bigbadwolfe
12-16-2007, 11:44 AM
Sunday December 16th

ME Bench Day ~
Trained here in my hometown due to the very bad weather we got hit with last night. Could not go as heavy sine I only had one spotter and my shoulder was killing me this morning. The Damn weather changing always kills me!!!!

Bodyweight ~ 321

Flat Bench ~ Just used this for warm ups
Bar ~ 10 reps
135 ~ 10 reps
185 ~ 6 reps

Floor Presses ~
135 ~ 15 reps
225 ~ 10 reps
275 ~ 6 reps
315 ~ 3 reps
365 ~ 3 reps (shoulder was killing me on these)
365 ~ 3 reps
Dropped Weight
225 ~ 15 reps
225 ~ 20 reps
225 ~ 25 reps

Dumbbell Tricep Pressses~
105's ~ 20 reps
105's ~ 18 reps
105's ~ 15 reps
105's ~ 15 reps

Lying Dumbbell Lockouts ~ lying flat on back hold dumbbell straight up on chest cupping the one end and press upwards to a lockout position.
130 ~ 15 reps
130 ~ 15 reps
(was not getting much out of these since I was only moving the weight like 5 inches so we switched to a smaller dumbbell)
90 ~ 25 reps
90 ~ 25 reps
(switched to one at a time)
50 ~ 12 reps each arm
50 ~ 12 reps each arm

Needed to hit some traps and Rear delts so I hit 3 moves for each body part but with intensity and supersetted

Rear Delts ~

Bentover Rear Delt Dumbbell Raises ~
35's ~ 15 reps

Cable Face Pulls ~
200 pounds ~ 15 reps

Standing Chain Face Pulls ~
100 pounds ~ 15 reps

Traps ~

Dumbbell Shrugs ~ actually moved up in weight and still got a good squeeze
130's ~ 15 reps

Barbell Shrugs ~
315 pounds ~ 15 reps

Upright Cable rows ~
200 pounds ~ 15 reps

***** DONE *****

bigbadwolfe
12-18-2007, 04:47 PM
Tuesday December 18th

Back and Shoulders ~

Bodyweight ~ 320 pounds!!!!! Hell Yeah That is exactly 100 pounds lost and it was my first long term weightloss goal!!! I'm really happy today!!!!

Seated Row Machine ~
2 plates ~ 10 reps
4 plates ~ 10 reps
6 plates ~ 10 reps
8 plates ~ 10 reps
10 plates ~ 10 reps
12 plates plus 2 - 2.5 plates(545 pounds) ~ 10 reps

Standing Rows ~ (on the Seated Row Machine)
6 plates ~ 10 reps
8 plates ~ 10 reps
10 plates plus 2 - 2.5 plates ~ 10 reps

Standing Underhand Grip ~
6 plates plus 2 - 2.5 plates ~ 10 reps x 3 sets

Seated Dumbbell Side Lateral Rasies ~
45's ~ 10 reps x 3 sets

Standing Front Dumbell Raise ~ one dumbbell held at each end
60 pound dumbbell ~ 10 reps x 3 sets

Standing Dumbbell Shrugs ~
130's ~ 10 reps x 3 sets

***** DONE *****

Ok sorry not done, hung out and BS'd and watched all the college girls that are home for Xmas do the elipticals and treadmills :)

chris mason
12-18-2007, 04:52 PM
Awesome on the 320 lbs Mike!!!

bigbadwolfe
12-19-2007, 07:05 PM
Wednesday December 19th

Dynamic Bench Day ~

Bodyweight ~ 321 pounds

Speed work on Bench ~
Bar ~ 10 reps
135 ~ 3 reps
225 ~ 3 reps
315 ~ 3 reps
365 ~ 3 reps
Start Working Sets add a 1/2 inch board allows me to be fast without killing my chest
405 ~ 3 reps
405 ~ 3 reps
405 ~ 3 reps
405 ~ 3 reps
405 ~ 3 reps
405 ~ 3 reps
seemed to get faster towards the last 3 sets

4 board Lockouts ~
500 ~ 10 reps
500 ~ 10 reps
500 ~ 10 reps
500 ~ 15 reps


Straightbar Pushdowns ~
150 ~ 10 reps
170 ~ 10 reps
170 ~ 10 reps

***** DONE *****

Stumprrp
12-20-2007, 12:53 AM
wow @ those lockouts dude!!!!!! 500 x 15 lmao!

Sidior
12-20-2007, 12:55 AM
Congrats on the weight loss mike! Insane weight being moved in here as always.

smokinHawk
12-20-2007, 10:54 AM
wow @ those lockouts dude!!!!!! 500 x 15 lmao!

bah i have seen him do 500x8 for full reps, frickin beast he is.

bigbadwolfe
12-24-2007, 08:42 AM
Sunday December 23rd

Bodyweight ~ 320 pounds

20 minutes of Cardio on Treadmill

ME bench ~ trained here at home because of the Holiday

Flat Bench ~ Trained alone no spotters so did more reps then heavy
bar ~ 10 reps
135 ~ 10 reps
225 ~ 10 reps
275 ~ 10 reps
315 ~ 3 reps shouldered needed really warmed up
315 ~ 3 reps
315 ~ 10 reps
335 ~ 10 reps
355 ~ 10 reps
(all done slow and controlled)

Dumbbell Skull Crushers ~
50's ~ 10 reps
60's ~ 10 reps
70's ~ 10 reps

Barbel Skullcrushers ~
Bar ~ 25 reps x 4 sets

Rope Pushdowns ~
100 pounds ~ 25 reps

***** DONE *****

bigbadwolfe
01-04-2008, 02:12 PM
OK I'll try and get this caught up this week!!!

bigbadwolfe
01-05-2008, 09:41 AM
OK lets try and update this some ~

My last logged workout was on the 23rd of December
I missed the 24th and 25th due to the holiday

The 26th I trained Back and Biceps did the usual 3 exercises on the Seated Rows Machine and did some Standing Barbell Curls and Bentover One Arm Hammer Curls

26th and the 27th did not train

Sunday December 30th went to Westside ~

Hanging Kettle Bells on the Bamboo Bar ~
24 Kg ~ 10 reps
32 Kg ~ 10 reps
48 Kg ~ 10 reps x 2 sets
These are very very hard to do the Bamboo Bar is a very strong bar but bows and sways like crazy causing as "Lou says" a Chaotic State with the weight. This is very good for building stability and rehab shoulders and pecs

Raw 3 Board Flat Bench ~
135 ~ 10 reps
185 ~ 10 reps
225 ~ 5 reps
315 ~ 5 reps
Add 3 Board ~
365 ~ 5 reps paused
405 ~ 5 reps paused
455 ~ 5 reps paused
500 ~ 5 reps paused
550 ~ 3 reps misgoroved bar and lost it
550 ~ 5 reps paused
600 ~ 4 and 3/4 reps paused
just missed the lockout on the 5th one

Standing Tricep Machine ~
150 pounds band Tension ~ 10 reps
175 pounds band Tension ~ 10 reps
200 pounds band Tension ~ 10 reps

Straightbar Pushdowns ~
80 ~ 12 reps
100 ~ 12 reps
120 ~ 12 reps

**** DONE ****

bigbadwolfe
01-05-2008, 09:54 AM
I missed the 31st and the 1st due to the gym being closed for the Holiday

Weds Jan 2nd
Speed Work ~

Flat Bench with Bands ~ benched off a 1/2 inch board
Bar ~ 10 reps
135 ~ 10 reps
225 ~ 10 reps
315 ~ 3 reps
added 1/2 inch board plus 1 purple band (75 pounds tension)
315 plus Band ~ 3 reps x 6 sets

Dumbbell Tricep Presses ~
120's ~ 20 reps x 3 sets

V-Bar Pushdowns ~
100 ~ 12 reps
125 ~ 12 reps
150 ~ 25 reps

***** DONE *****

Thursday Jan 3rd

Back Work

Cardio Walked 2 miles on suspended Walking track all the treadmills were full from all the New Years Resolutioners Grrrrrr!!!!!! But in all reality I did nt mind the track cause it is suspended above the pool :)

Seated Row Machine ~
Seated Row Machine ~
2 plates ~ 10 reps
4 plates ~ 10 reps
6 plates ~ 10 reps
8 plates ~ 10 reps
10 plates ~ 10 reps
12 plates plus Dime plate and Nickel Plate(570 pounds) ~ 8 reps

Standing Rows ~ (on the Seated Row Machine)
6 plates ~ 10 reps
8 plates ~ 10 reps
10 plates ~ 10 reps

Standing Underhand Grip ~
6 plates plus ~ 10 reps x 3 sets

No biceps

***** DONE *****

Stumprrp
01-05-2008, 09:56 AM
huge 3 boards

bigbadwolfe
01-07-2008, 04:15 PM
OK tried to take some moderately heavy weight yesterday but my colar bone area on my right side is really really starting to hurt the heavy training. I keep saying I'm gonna go get it looked at but I dont. Well now it is time to either train through it, it get it looked at I got a contest the end of April.

Sunday January 6th

ME Bench Day at Westside

Bamboo Bar ~ Hanging KB's
24 Kg ~ 10 reps
32 Kg ~ 10 reps
48 Kg ~ 10 reps x 2 sets

Flat Bench ~
135 ~ 10 reps
225 ~ 3 reps
315 ~ 1 rep
405 ~ 1 rep
add 3 Board and Bench Shirt
500 ~ 1 rep
585 ~ 1 rep
635 ~ 1 rep
675 ~ 1 rep
695 ~ 1 rep

Stopped at 695 had alot of discomfort in the right collar bone area.

Dumbbell Tricep Presses ~
125's ~ 10 reps
125's ~ 10 reps
125's ~ 10 reps
125's ~ 15 reps

Grabbed a Purple band looped it around the Monolift and started doing some Traction Stretches to loosen the shoulder.

***** DONE*****

Monday January 7th

Shoulders and Traps ~ focused alot on stretching today on each lift. I did more momentum type stuff trying to stretch the shoulder area.

Seated Front Delt Dumbeel Raises ~
20's ~ 10 reps
25's ~ 10 reps
30's ~ 10 reps
35's ~ 10 reps
40's ~ 10 reps

Seated Side Lateral Raises ~
35's ~ 10 reps
40's ~ 10 reps
45's ~ 10 reps
50's ~ 10 reps

Seated Face Pulls w/ Louie's Back Bar ~
200 ~ 10 reps x 4 sets

Dumbbell Shrugs ~
75's ~ 15 reps x 4 sets

Seated Machine Military Presses ~
125 ~ 15 reps x 4 sets

***** DONE *****

bigbadwolfe
01-13-2008, 03:53 PM
Wednesday Jan 9th

Bench Work and Triceps ~

Flat Bench ~
Bar ~ 10 reps
135 ~ 10 reps
225 ~ 10 reps
315 ~ 10 reps
365 ~ 10 reps
405 ~ 8 reps

Flat Bench with 5 second long pauses
405 ~ 3 reps
405 ~ 3 reps
405 ~ 3 reps

Tricep Floor Presses
(we do this lying under the shrug machine and pushing the handles upwards)
6 plates ~ 10 reps
8 plates ~ 10 reps
10 plates ~ 10 reps
12 plates ~ 10 reps
14 plates ~ 10 reps
this was new exercise we figured out so it took some feeling around thefirst time to fin a good working weight. The 14 plates was defintely a workout it comes out to like 630 pounds but it is really not that heavy casue how it is hinged. but it is a GREAT tricep workout I will take a few pics this week and psot them.

Pushdowns ~ Straight bar
150 pounds ~ 15 reps
150 pounds ~ 15 reps
150 pounds ~ 25 reps

***** DONE *****

Thursday January 10th

30 minutes of Cardio pn Treadmill

Back and Biceps

One Arm DB Rows ~
80's ~ 10 reps
90's ~ 10 reps
100's ~ 10 reps
110's ~ 10 reps

Seated Lat Pulldowns ~
150 pounds ~ 10 reps x 4 sets

Seated Close Grip Lat Pulldowns ~
150 pounds ~ 10 reps x 4 sets

DB Hammer Curls ~
50's ~ 10 reps
55's ~ 10 reps
60's ~ 10 reps

Seated Machine Curls ~
50 pounds ~ 25 reps x 2 sets

***** DONE *****

Saturday January 12th

Max Efort Bench Day at my hometown gym. We had my wifes company Xmas party late Saturday night so I would not be getting up at 4:30 am to make the trek to Columbus this weekend. So wehad a bunch of local guys show up and had a GREAT bench workout here.

Max Effort 3 board presses ~
Bar ~ 10 reps
135 ~ 10 reps
225 ~ 10 reps

add 3 board

315 ~ 5 reps
405 ~ 5 reps
500 ~ 5 reps
585 ~ 5 reps
605 ~ 2 reps
605 ~ 2 reps
605 ~ 2 reps
I kept misgrooving the 3rd attempt in 605 and about fell off the bench all 3 times so I said screw it and stopped there.

Tricep Push Presses off the Floor ~
400 pounds ~ 10 reps
490 pounds ~ 10 reps
580 pounds ~ 10 reps
670 pounds ~ 10 reps
670 pounds ~ 10 reps
400 pounds ~ 30 reps

***** DONE *****