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MihalikPJ
02-03-2008, 02:29 PM
Just like the title sates this is my journal. Current weight is about 200lbs, height 6' 1".

Overall Goals:
Physique and Mass Gain

2/3/2008 - Legs

Squats
135*10
185*6
225*3
275*2
315*1
365*1 PR
315*4
225*10

Sumo Deadlift
135*10
225*6
315*1

Bilateral Hamstring Curls (Cybex)
115*14
145*10
160*7

45 Degree Hyper-extension SS w/ Standing Calf Raises on Hack Squat Machine
BW*15 -Hands on head
2pps*12

25*10
3pps*12

25*10
4pps*5-?

25*9
4pps*4-?

Thats it, not to bad of a day I guess.

bjohnso
02-03-2008, 03:40 PM
Nice workout today, Pat. I'll upload those videos sometime this week (I've got a bunch of **** I gotta do tonight). Excellent squatting.

MihalikPJ
02-04-2008, 06:30 PM
~Thanks Brian

2/4/08 - Chest

Felt tired all day but once I got to the rec things started looking up. Switched things up and did flat bench first and no incline DB.

Flat BB Bench

135*11
185*6
225*3
230*2 pr
185*9

Dips (wide)

BW*12
25*6
45*10
70*5
70*6

Freemotion Flys (High)

50*15
50*15
60*15

Abdominal

Instinct training non-stop
crunches/planks

bjohnso
02-04-2008, 07:07 PM
Awesome benching. You can probably max out close to 250. Isn't that a dip PR for you, too?

Coke
02-05-2008, 05:53 AM
Great lifting right off the bat Pat.

MihalikPJ
02-05-2008, 07:20 PM
Thanks guys

2/5/08 -Back

Deadlift
135*10
185*8
225*6
275*6
315*5
320*3
325*1

Bent-over Barbell Row (underhand grip wide stance)
95*15
135*10
145*10
150*8

Chins (Neutral Grip)
8
8
6
2 Negatives

I wasn't feeling the farmer's walks today so I stopped there.

Coke
02-06-2008, 05:24 AM
Good back day man.

bjohnso
02-06-2008, 02:08 PM
From Sunday's workout:

315*1

72EKS3acmpo

orgear
02-06-2008, 03:20 PM
Keep it up Pat, between you and Brian one of you always makes me look weak. Its Joe btw.

bjohnso
02-06-2008, 04:58 PM
Keep it up Pat, between you and Brian one of you always makes me look weak. Its Joe btw.

Well, you had a deep 315, so you clearly have me beat as far as legs go. Also, you don't give a **** about what you eat, making it that much more impressive!

bjohnso
02-06-2008, 05:15 PM
365*1

lq6ZRsR1QPY

MihalikPJ
02-06-2008, 06:57 PM
Thanks for posting those up Brian, I appreciate it.

bjohnso
02-06-2008, 08:58 PM
NP. I hate waiting for the youtube monkeys to approve it - they have to make sure it's not pr0n.

Last one: 315*4


m9uymK6nDJM

MihalikPJ
02-07-2008, 06:43 PM
Well another day at the rec

2/7/08 -Bi's and Tri's

Barbell Curls
45*20 -Strict
65*6 - Strict
85*5 -Strict
85*4
85*3 - lost a little form on the last

Close Grip Bench
85*20
135*10
155*8
175*5
185*5

Chins (Supinated Grip); SS w/ "V" bar cable pushdowns
BW*8;60*15
BW*6;80*10
BW*5;90*10
BW*4;90*9 - Hard

Preacher Curls-Slow and full ROM with hard contraction at top
45*10
50*6
50*5 - Ugg hard

Overhead Single DB Press; SSw/ Seated DB Curls with wrist rotation (supination)
40*10;
60*10;20*8
60*8;20*8

I've had better days, no motivation.

bjohnso
02-07-2008, 08:11 PM
**** ton of volume. Good work.

Coke
02-08-2008, 05:39 AM
Those sets are not looking bad dude, keep it up.

MihalikPJ
02-11-2008, 06:56 PM
2/11/08 - Legs

Squats
135*10 ATF
185*6 ATF
225*5 ATF
275*2 ATF
315*1
365*1 - Bad Form
315*2 Drop 225*6 ATF
245*4 Drop 135*10 ATF

Leg Extensions - balls to the wall (Cybex Bilaterally)
55*10
100*20 SS Cybex Adductor Machine 100*20
115*15 SS Cybex Adductor Machine 115*15
130*12 (+3 Partial) SS Cybex Adductor Machine 130*15

Good Mornings
85*10
105*10
115*10

Hyper extensions SS w/ Decline Abs (non-stop while partner did set)
bw*10
45*15
45*7 BW*4

Some notes:
Hamstrings need major attention as well as calf's. Whole upper body needs attentions as well esp. bi's tri's; medial deltoid; middle trapezius; serratus anterior; lower rectus abdominis. So basically I have a lot of work to do.

Coke
02-12-2008, 06:08 AM
...Hamstrings need major attention as well as calf's..

That's the way it is with most of us, lol...stay driven and determined to get to the next level bro.

MihalikPJ
02-13-2008, 05:42 PM
2/13/08 - Chest - Calfs

Seated Calf raises
90*15
100*10
100*12

Flat BB Bench
135*13
185*6
225*2
230*3

Incline DB varying angle start 15 up to 45
60*12
70*7
80*4 +1 with help

Dips
BW*6
45*8
70*4 Drop BW*6

Pullovers
45*11
50*8
55*8

Cable Crossovers (upwards)
20*15
20*10
20*8

Some other notes about food, as of right now without my last two meals of the day here is the stats, (all food and one protein shake(48g))

grams cals %total
Total: 4328
Fat: 147 1320 31%
Sat: 39 348 8%
Poly: 21 185 4%
Mono: 48 434 10%
Carbs: 611 2224 52%
Fiber: 55 0 0%
Protein: 177 709 17%
Alcohol: 0 0 0%

bjohnso
02-14-2008, 09:01 AM
grams cals %total
Total: 4328
Fat: 147 1320 31%
Sat: 39 348 8%
Poly: 21 185 4%
Mono: 48 434 10%
Carbs: 611 2224 52%
Fiber: 55 0 0%
Protein: 177 709 17%
Alcohol: 0 0 0%

Thar ya go.

MihalikPJ
02-15-2008, 02:53 PM
2/14/08 - Back

Deadlifts
135*10
186*6
225*10
275*6
315*4
335*1

Bentover Barbell Rows Underhand grip wide stance
95*12
135*10
150*8
150*10
155*6

Chins
10
7
5

Homemade Low Row on Cable machine
140*14
145*10
145*10

Farmers Walk's
100lb DB's - Till failure 3 times

MihalikPJ
02-15-2008, 06:23 PM
2/15/08 - Shoulders/Legs/Abs

Push Presses (elbows forward)
95*8
105*7
115*5
125*3

DB Laterals (Seated)
12*12
15*12
15*12
15*12

Legs - Light Day ATG
135*10
225*8
275*3

Face Pulls
60*13
80*10
80*10

BOSU Pushups, Crunches, Reverse Crunches (non-stop)
25;30;12
20;20;10
20;25;15

bjohnso
02-15-2008, 10:01 PM
Nice deadlifts and squats, Pat. That's some "light" day you've got there.

Coke
02-16-2008, 08:13 AM
Solid lifts with these consecutive efforts guy.

MihalikPJ
02-17-2008, 05:53 PM
Thank you guys I appreciate the replies!

2/17/08 - Arms

Seated DB Curls ss w/ Cable Pushdown "v"
25*10;70*12
25*10;80*12
30*7;90*10

Preacher Curl (Hammer Strength, this kick my butt every time idk why) ss w/ Hammer Strength Lever Dips
45*10;180*10
45*8;200*12
45*9;210*10

Concentration Curls ss w/ Overhead one arm DB tricep extension - first time with these I liked them, different feel
20*8;15*10
20*8;20*7 too heavy
20*8;15*9

Coke
02-18-2008, 05:39 AM
Real nice job with the supersets, fine arm training.

Slim Schaedle
02-18-2008, 04:50 PM
You guys took video in the rec?!?!?!? I am sooooooooooooo telllling.



And no protein shakes or gatorade on the fitness floor. Water only, ya hear.

MihalikPJ
02-18-2008, 08:01 PM
Thanks

hahaha, I let Glenn know and he said it was fine as long as we tell him before hand. Oh yeah no gatorade, protein, chalk, banging the weights, cleans, jerks, loud noises ect...... jeez whatever.


2/18/08 - Legs

Squats
155*16
205*10
255*8
305*5 -sad
335*2; Drop 225*6 -pathetic

Sumo DL
135*5
225*5
315*5
335*3

Leg Extensions
130*18
160*12 ss w/ Adductor 110*17
190*8 ss w/ Adductor 130*12
205*8
220*5

Good Mornings
95*15
135*8
145*6

Hyper extensions
Bw*15
25*12
45*10
45*10

Single Leg Balance and Reach
2 Sets 15sec each leg

A side note WTF is wrong with people today where is the gym etiquette? People were just barging in on whatever we were using, sometimes it really ticks me off. Sorry just had to rant a bit.

Coke
02-19-2008, 06:08 AM
I'm hearing you, folks be having some problems up in the gym - you're handling it though...good squats and all.

MihalikPJ
02-20-2008, 06:55 PM
2/20/08 - Chest

Barbell Bench Press
135*12
185*6
185*5
185*5
155*8

Varying Incline Dumbbell Press
60*8
70*7
80*5
90*3

Dips
BW*8
35*10
70*5
90*3 Drop 45*6 Drop BW*7

Dumbbell Pullovers
45*10
55*8
55*8

Cable X-over
20*?
20*?
20*?

Abs,
Crunches, Reverse Crunches, and Planks w/ BOSU and Flat bench (elevated legs) non-stop training

Slim Schaedle
02-20-2008, 07:01 PM
A side note WTF is wrong with people today where is the gym etiquette? People were just barging in on whatever we were using, sometimes it really ticks me off. Sorry just had to rant a bit.

hahaha

I waited for a bench for 5-10 mins last night and after I had finally secured it, two guys had already tired to take in within a minute of eachother.

bjohnso
02-20-2008, 08:30 PM
It's because college students are young and insecure, so everyone tries to act like Ahnold when they're in there. It's a defense mechanism.

Coke
02-21-2008, 06:51 AM
Fine training for the chest dude.

MihalikPJ
02-21-2008, 07:43 PM
It's because college students are young and insecure, so everyone tries to act like Ahnold when they're in there. It's a defense mechanism.

Arnold's my hero.

2/21/08 - Back

Deadlifts - Bit wider stance then conventional
185*5
225*5
275*5
315*5
340*3

Bentover barbell row
135*10
155*9
155*7
155*6

Hammer Strength ISO Row (Unilaterally and Bilateral sets) varying grip - first time using this machine
105*6
105*5
105*5

Chins
7
5
5

Static Holds with 225

MihalikPJ
02-21-2008, 07:46 PM
whoops! a little trigger happy

Coke
02-22-2008, 05:49 AM
Good back day overall man.

MihalikPJ
02-22-2008, 07:31 PM
2/22/08 - Shoulders, Legs, Abs

Push Press
95*10
115*6
115*5
115*5

Squats - Back to the basics
135*10
185*8
225*6

Face Pulls
60*10
80*6
80*7



BOSU Push ups; Reverse Crunches; Crunches - each set consecutive
20 15 20
20 12 16
20 10 12

Good day, had to rush through cause I got there late, also drop side lateral raises. Trying to focus on quality rather than quantity, and keep intensity high.

bjohnso
02-22-2008, 07:55 PM
Weren't you push pressing more than that like a month ago?

Coke
02-23-2008, 04:07 PM
Nice session throughout bro.

MihalikPJ
02-24-2008, 08:09 PM
2/24/08 - Arms

Seated Dumbbell Curls (Bilaterally) w/ SS "V" Push-down
25*10; 80*12
30*8; 100*10
30*6; 100*10

Preacher Curls (Hammer Strength Machine) w/ SS Seated dips
45*10; 200*10
47.5*8; 210*10
50*8; 220*10

Concentration Curls w/ SS One Arm overhead dumbbell triceps extension
20*8; 15*10
20*9; 15*10
20*10; 20*9

Coke
02-25-2008, 04:39 AM
Ace supersets for those arms again man.

MihalikPJ
02-25-2008, 07:39 PM
Thanks CoCoa - ill have to PM you later I dont have enough posts yet.

2/25/08 - Legs!

Box Squats ~ approx 10.5" i think
135*10
225*5
275*3
315*1; Drop 225*6; Drop 135*8

Sumo Deadlift
135*5
225*5
315*5
355*1: Drop 225*8

Single Leg Bulgarian Split Squats
95*8
115*8
135*6 pr

Good Mornings
95*10
135*10
150*10 pr

SL Balance and Reach
30sec*3


Wow what a good day I smell like crap, but whatever!

bjohnso
02-25-2008, 08:31 PM
Nice deadlifting Pat. Making some fast progress there.

Coke
02-26-2008, 06:05 AM
Great leg session guy, keep it up.

MihalikPJ
02-27-2008, 05:26 PM
2/27/08 - Chest

Incline Barbell Bench Press
185*5
190*5
195*4
200*3

Flat Barbell Bench Press
175*6
175*5
185*4
225*1

Dips
35*8
45*5
55*4?

Pullovers
55*8
55*8
55*8

Cable X-Overs
30*12
30*12
30*12

Abs
Reverse Crunches/Planks/Crunches

Slim Schaedle
02-27-2008, 05:56 PM
You try those inclines in the rack?

MihalikPJ
02-27-2008, 06:29 PM
Yeah that worked out pretty good, thanks for the advice!

Coke
02-28-2008, 06:18 AM
Nice sets for the chest dude.

MihalikPJ
02-28-2008, 07:17 PM
2/28/08 - Back

Deadlifts - Conventional
135*10
225*10
275*5
315*5
355*1
315*5

Bent Over Barbell Rows (Supinated Grip)
95*10
135*8
135*6
135*5

Chins (Neutral Grip) SS w/ One arm cable rows
8; 40*10
6; 50*10
6; 60*8
6; 60*8 (H)

Rack Pulls
225*5
315*1
365*1
405*1

Coke
02-29-2008, 06:16 AM
Damn good back workout guy.

MihalikPJ
03-01-2008, 08:05 AM
Thanks Coke

2/29/08 Shoulders Legs Abs

Push Presses SS w/ Squats
95*10
115*8; 135*10
125*5; 225*8
135*4; 275*4
135*4; 225*10

DB Laterals
15*10
15*8
15*10

Face Pulls
60*10
80*6
60*8
60*10

Calves - Standing raises on hack squat
2pps*10
3pps*12
4pps*6

Seated Calf Raises
90*10
90*8
135*6
135*4

Coke
03-01-2008, 08:37 PM
Session is not looking bad bro.

bjohnso
03-02-2008, 02:55 PM
Nice inclines and deadlifting. What happened to the squats though? You need some motivation?

MihalikPJ
03-02-2008, 03:56 PM
Thanks guys.


Nice inclines and deadlifting. What happened to the squats though? You need some motivation?

I'm trying to take it easy I guess, I really need to work on the form a bit. My knees are hurting when I go ATG.

3/2/08 - Arms

Dumbbell Curls (Supinating motion) SS w/ Close Grip Bench Press
25*12; 135*15
30*8; 165*8
30*8; 175*7
35*5; 185*5

Preacher Curls (Hammer Strength Machine) SS w/ Cable "V" push-down
50*10; 70*16
50*8; 90*12
52.5*7; 100*11

Concentration Curls SS w/ One arm Overhead DB extension
20*8; 15*10
20*9; 15*10
20*8; 20*8

Coke
03-03-2008, 06:14 AM
Shouldn't bottom out on the squats if they bother you, just break the parallel point...fine arm session.

MihalikPJ
03-03-2008, 09:54 PM
3/3/08 - Legs

135*10
225*6
275*3
315*3
365*1.5 Drop 315*2; Drop 225*6 Drop 135*12

Sumo DL's - hip pain again
135*7
225*6
315*3

Leg Extensions
130*15
175*10
205*12
250*6

Good Mornings
95*10
135*8
145*8

Single leg balance and reach
30sec each leg 2 sets

Had to rush though today so I didnt get a really good workout. Whatever, I had a hot date. Tried that waxy maize not to bad better then a crap load of sugars.

Slim Schaedle
03-03-2008, 09:56 PM
hey if those ATG squats hurt your knees...look into those neoprene knee sleeves.

Probably my best investment as far as lifting gear.


Do they hurt during, or after?

MihalikPJ
03-03-2008, 10:08 PM
hey if those ATG squats hurt your knees...look into those neoprene knee sleeves.

Probably my best investment as far as lifting gear.


Do they hurt during, or after?

They mostly hurt the day after, usually when I'm kneeling down. It feels as if it is deep in the knee joint. I don't know I guess I'm just falling apart lately, my hips hurt too. I had to stop running cross in high school because of this problem and here we are again. After several x-ray's, and a MRI the docs can't figure out whats wrong.

Coke
03-04-2008, 06:19 AM
Good numbers overall with the leg work dude.

MihalikPJ
03-04-2008, 07:45 PM
3/4/08 - Chest Calf's

Incline BB
185*5
190*5
195*5
200*2

Flat Bench a little DE effort
135*12
155*8
175*8
175*11

Cable x-overs
30*15
35*12
35*15

Standing and Seated Calf Raises
2pps*12; 90*10
3pps*10; 100*8
3pps+25*7; 110*6

My left shoulder and tricep were bothering me so I cut it short.

Coke
03-05-2008, 06:29 AM
Nice effort man, like them supersets for the calves.

MihalikPJ
03-05-2008, 04:57 PM
3/5/08 Back

Deadlift Conventional
135*6
225*5
315*1
365*1
405*1 pr - partner said lost a little form my back was flat I guess.
315*3
275*5
225*10

Barbell Rows
95*12
115*10
135*8

Chins
8;6

Abs

I had to stop my arms were killing me, but at least I got some decent deadlifts in.

bjohnso
03-05-2008, 05:21 PM
Nice PR!

Coke
03-06-2008, 05:53 AM
Solid concentrated back day dude.

MihalikPJ
03-09-2008, 04:24 PM
3/9/08 - Arms

DB Curls SS w/ Close Grip bench
25*10; 135*12
30*8; 155*10
30*7; 165*7
30*6; 165*6

Hammer Strength Curl SS w/ "v" cable push-down
45*11; 80*13
50*8; 100*10
55*7; 120*8

Concentration Curls SS w/ One arm overhead extensions
20*8;20*7
20*8;20*7
20*10;20*7

some cardio

bjohnso
03-09-2008, 06:03 PM
Good arm day, man. I liked that cardio we did today (no homo), it made me feel alive.

MihalikPJ
03-10-2008, 05:21 PM
3/10/08 - Legs

Squats all weights plus chains (+32lbs)
145*8
185*6
225*5
275*5
295*5
305*4 Drop 225*3

Sumo DL
225*6
245*5 added chains
335*4

Leg Extensions ss w/ adductor machine
145*16; 150*12
205*6; 190*12

Good Mornings
135*10
155*8
155*7

Bilateral Lying ham curls
130*12
190*6


An all over the place day. Got to try out my new TK bands and that was amazing! I love em my knees felt much better today. Thanks Slim!

Oh and I found out whats hurting my shoulders and arms its the back squats I don't know why I must be pushing with my arms or something, so I guess I'll do front squats next time then.

bjohnso
03-10-2008, 06:24 PM
Squats and sumos look awesome man. Did you use the chains? You do low bar squats, right?

Coke
03-11-2008, 05:32 AM
Doing it to it bro, squats and all are tight.

MihalikPJ
03-12-2008, 05:30 PM
3/12/08 - Chest Calfs

Varying Incline DB Press
60*10
70*8
80*5
90*4

Dips
35*12
70*6
70*4; drop 35*4; Drop Bw*4

Pullovers
45*10
55*10
55*8

Freemotion Dual Cable Cross Flys
12.5/side*10
15/side*12
17.5/side*10
20/side*8

Standing Calf Raises
2pps*10
3pps*12
4pps*8
4pps+25*6
4pps+25*6

Seated Calf Raises
90*11
100*7
90*8

Slim Schaedle
03-12-2008, 06:09 PM
Those standing raises look real good

bjohnso
03-12-2008, 06:16 PM
Ah, you won't be able to do those incline DBs much longer!

Slim Schaedle
03-12-2008, 06:20 PM
Ah, you won't be able to do those incline DBs much longer!

That's why I am thinking of dropping Incl DB all together.

I like the idea of always being able to progress in small increments.
****, at UC, we can't even progress period past 100 lbs.

bjohnso
03-12-2008, 07:34 PM
****, at UC, we can't even progress period past 100 lbs.

That's what I'm talkin about. You have connections, don't you? Pull some strings and get us some 120s!

Coke
03-13-2008, 06:07 AM
Fine job throughout man.

Slim Schaedle
03-13-2008, 01:03 PM
That's what I'm talkin about. You have connections, don't you? Pull some strings and get us some 120s!

**** it, I am going to elitefts.com and get two of those 2" fat handle bars and just plate load bumbells


You could make a 300 pounder that way

:)

MihalikPJ
03-13-2008, 06:18 PM
Hell yeah!

3/13/2008 - Back

Cardio earlier on in the day interval training

Deadlift
135*10
225*5
275*5
315*5
335*5
335*3
345*3

Bent Over barbell rows
135*8
135*8
155*7
165*4
135*6
135*6

Low Cable Row
60*10
70*10
60*10
70*9

Lat Pulldown (wide)
115*14
130*8
130*8

Standing Laterals?
12*10
15*10
15*10

Chins
8
6
5


Long day but whatever I lifted with a buddy for the first time and we destroyed the weights today.

Aside: Saw slim, he introduced me to his girlfriend, nice gal, then I proceeded to spill my waxy maize all over me the lockers and the counter, brilliant! Ahh hilarity ensues. Well off to enjoy my steaks.

Slim Schaedle
03-14-2008, 12:18 AM
the waxy maize spill was the first thing i heard about after returning from the little boys room

Coke
03-14-2008, 05:48 AM
Good stuff with them back movements bro.

MihalikPJ
03-15-2008, 05:28 PM
Thanks Everyone!


3/15/08 - Shoulders

Front squat to Push Press
135*5
145*5
145*5
145*5
145*5

DB Laterals
15*12
15*12
15*12

Face Pulls
50*12
70*10
80*10

Alternating DB Front Raises
20*10
20*10
20*8

BB Shrugs
135*12
185*10
205*8

BOSU Push ups and Stability ball crunches
20;40
20;20

bjohnso
03-15-2008, 10:09 PM
Front squat to Push Press
135*5
145*5
145*5
145*5
145*5


HaHa! Nice!

MihalikPJ
03-16-2008, 03:27 PM
3/16/08 - Arms

DB Curls SS w/ Close grip bench
30*8; 185*6
30*8; 185*5
30*7; 185*5
30*7; 185*6

Hammer Strength Curls SS w/ Lever Seated Dips
50*9; 200*12
55*7; 250*10
60*7; 300*6

Concentration Curls SS w/ One arm overhead extensions
20*10; 20*10
20*10; 20*12
25*8; 25*7

Some cardio

Tried some new things supplement wise, interesting results.

bjohnso
03-16-2008, 03:28 PM
I think you've got me beat on the those close-grips. You've come a long way since I first met you about 2 years ago.

Coke
03-17-2008, 06:01 AM
Training is looking nice for the shoulders and arms guy.

MihalikPJ
03-17-2008, 06:00 PM
Thanks Coke


I think you've got me beat on the those close-grips. You've come a long way since I first met you about 2 years ago.

Thanks Brian; however I started lifting in Jan. 07 so its only been a year and 3 months.

3/17/08 - Legs

Tried some front squats had a hard time with them

Back Box Squats
225*5
275*3
275*3
315*3 - I used to rep this 8 times now I'm a big puss
135*10

Sumo DL
315*1
365*1
405*Miss WTF!! I got this easy before.
365*1

Split Squats
95*10

Nothing else worth mentioning

What a crap day I just didn't have it at all today I don't know why, I was pretty ticked off... So whatever I guess maybe I'll take the week off or something I don't know yet. I have a real lack of intensity with these singles so maybe now I might concentrate on more reps.

bjohnso
03-17-2008, 06:36 PM
Do you usually do sumos after squatting? That's one hell of workout, to do both those back-to-back.

You've only been lifting for a year? I thought I've known you longer than that, but I guess not.

Coke
03-18-2008, 06:11 AM
Damn good squats and sumos imo.

MihalikPJ
03-25-2008, 06:10 PM
Well back in Toledo at Powerhouse now.

3/24/08 Back, Calves, Bi's

Conventional Deadlifts
225*5
275*5
315*5
335*4
355*2

Chins supinate grip
10
9
7

T-Bar Rows
90*7
90*6
90*7
100*6
ss w/ calf raises on 45 sled
490*12
580*10
670*8

Low Cable Rows one arm
60*10
70*8
80*6

Bi's
Seated DB Curls
25*12
30*7
30*5

Seated Hammerstrength Preacher Surls
50*10
55*7
60*6

Barbell Curls
50*6 Drop 30*6

1 set of 21's
30lbs





3/25/08 - Chest and Tris

Flat BB Bench
185*5
205*5
225*4
230*4

Incline DB Bench
70*8
75*7
80*5; Drop 55*4

Decline Flys
30*10
30*10
30*10

Cable Crossovers
20*15
30*15
30*15

Close-Grip Bench Press
135*12
155*7
175*4

Cable Pushdown
50*12
60*12
70*9

One arm overhead Extensions
20*8
20*8
20*8

bjohnso
03-25-2008, 06:40 PM
Great benching dude. Hey check out the "Pre-workout nutrition revisited" thread in the diet/nutrition section.

And did you already go to Italy?

TopCat
03-25-2008, 10:03 PM
Dunno how I've missed this, but either I'm glad to see you started keeping a journal! If you are not already happy you will be in a couple months.

Hope things in Toledo are going well!

Coke
03-26-2008, 09:21 AM
Ace back-to-back sessions.

MihalikPJ
03-26-2008, 05:34 PM
2/26/08 - Legs

Leg Press 45 Sled feet high
580*10
670*8
760*8
850*3 - I think I had more but I didn't trust the spotter too much...

Bulgarian Split squats
95*10
135*10

Leg Extensions
130*20
150*15
170*10

Adductors
130*20
150*15

Bilateral Ham curls
90*15
110*12

Hyper-extensions
12;15

bjohnso
03-26-2008, 05:43 PM
Bulgarians and leg press look pretty heavy. How come no squats?

Coke
03-27-2008, 05:54 AM
Nice leg day dude.

MihalikPJ
03-27-2008, 05:32 PM
Bulgarians and leg press look pretty heavy. How come no squats?

Well I think my body needs a rest from squats for a while my knees cant seem to handle it anymore, so I'll hit the leg press while I have access to one.

Thanks Guys!

3/27/08 - Shoulders, Calves

Push Presses
135*5
135*5

Behind the Neck Military Presses
95*12
115*7
135*4; Drop 95*4

DB Laterals all SS w/ static lateral holds 40lb DB's
15*15
20*10
20*9
20*6

Bent Over Laterals
10*10
10*12
12*12
12*12

Front Raises
45*8; Drop set 30*6
45*5; Drop 30*6
45*4; Alternating Drop 30*10

Seated Calf Raise
115*13
160*8
160*6; Drop 115*4; Drop 70*4

Good day I guess. All sets have about 30-45 sec of rest, intensity is back up finally.

On a side note I have been adding in some AAKG's and some Citrulline Malate to good effect even if it is only psychological or whatever who gives two hoots.

bjohnso
03-27-2008, 05:45 PM
Nice push pressing, Pat.

Coke
03-28-2008, 06:13 AM
The short rest times are awesome and intense man.

MihalikPJ
03-31-2008, 06:20 PM
3/31/08 Back; Calves, Bi's

Deadlifts
135*15
225*5
315*8
315*7
315*5 - Sumo Drop 225*5 -Sumo

Seated Donkey Calf Raises - Wow this thing sucks
270*12
360*10
450*9
450*8
450*7

Bentover Barbell Rows Supinated Grip
135*9
155*7
155*5

Chins
10
8
6

Shrugs on Lever Machine
45/side * 12
70/side*12

DB shrugs
75*12

Low Cable One arm Row
60*10
60*10

Low Row
120*10

Bi's
DB Supination Curls
25*12
30*8
30*6

Hammer Strength Preacher Curls
50*8
55*7
60*5

Well it started out slow and I wasn't feeling it until I finished my Accelerade after DL's. It seemed to help, I did have some waxy maize and protein pre-workout, probably not enough protein though...

Yeah and I'm getting too fat I need to cut; however I have never actually cut before so this will be a learning experience... I guess I decide sometime here soon what I want to do.

Coke
04-01-2008, 05:08 AM
Effort doesn't look bad bro.

MihalikPJ
04-01-2008, 06:15 PM
4/1/08 - Abs; Chest; Tri's

Abs
Crunches

Chest
Incline Barbell Presses
155*8
175*6
195*4

Dips
BW*15
35*8
45*6
70*6
90*3

Decline Flys (#4 notch)
30*12
35*10
40*8

Cable X-over
30*12
35*12
40*10

Tri's
Close Grip Bench Press
135*11
175*5
175*4
175*4

Cable Rope Pushdown
45*10
50*9
60*5

One Arm Overhead Extensions
20*10
20*8
20*8


Good day, this time I took AAKG and Citrulline Malate one hour before and ate food on the way to the gym. Seemed to produce good results. Food was: Yogurt, Apple, Salami, and a granola bar.

Slim Schaedle
04-01-2008, 06:30 PM
4


Good day, this time I took AAKG and Citrulline Malate one hour before and ate food on the way to the gym. Seemed to produce good results.

Good pump from that?

Coke
04-02-2008, 05:32 AM
Good job with the session dude.

MihalikPJ
04-02-2008, 06:22 PM
Good pump from that?

Yeah I get a tremendous pump and some days my forearms look like a road atlas with all the veins (well not quite)

Thanks Coke

4/2/08 - Legs

Leg Press 45 Sled
400*12
490*10

Squats
135*12
225*5
315*5
315*5 Drop 225*5 Drop 135*10

Leg Extensions
150*15
170*10
190*8

Bilateral Leg Curls (Prone) and Hip Abduction
115*15; 70*15
130*10; 70*15

Hyperextensions
10
12
11

Bit of a light day, this job is wearing me out. Moving heavy axles, drive shafts, and heavy fixturing around all day is really putting a drain on me. I guess I just need to suck it up and stop whining.

bjohnso
04-02-2008, 06:35 PM
Apparently it's not that much of a drain if you are doing multiple squat sets at 315. Great lifting. How's the job going so far?

Coke
04-03-2008, 05:46 AM
Just keep hanging tough man...building character and becoming solid as a rock.

MihalikPJ
04-03-2008, 05:41 PM
4/3/08 Abs Shoulders

Standing Behind the neck barbell presses
95*12
115*8
135*5 Drop 95*6

two sets of hanging leg raises

DB Laterals
15*15
15*12
15*11
15*10

Bentover Laterals
10*15
12*10
12*10

Front Raises Trisets
45*7; 35*7; 25*7
45*7; 35*6; 25*6

Abs crunches

Cardio interval training

Coke
04-04-2008, 05:16 AM
Fine stuff...props for being able to do shoulder presses behind the neck, I'm just not built for that movement.

MihalikPJ
04-06-2008, 05:58 PM
Here is a few pics some old back in jan 08 and some of now in april 08 not too much difference.

bjohnso
04-06-2008, 06:08 PM
WTF YOU LOOK TWICE AS BIG AS WHEN I LAST SAW YOU. ARE YOU ON CELL TECH OR SOMETHING?

Coke
04-07-2008, 06:17 AM
Looking super in those shots bro.

MihalikPJ
04-07-2008, 06:35 PM
Brian - Nah I haven't been taking anything besides AAKG and Citurlline Malate. Big enough font jeez, I think I look about the same, but thanks though!

Coke- Thanks

4/7/08 - Back, Bis, Calves

Deadlifts
135*18
225*8
315*4
365*1
405*1
315*8 Drop 275*8

Barbell Rows SS w/ Calf Raises on Leg Press 45
135*8; 490*13
135*8; 580*10
135*8; 670*8 Drop 4904

Chins
9
5
5
5

One Arm Low cable Rows
70*10
70*8 Drop 50*10

Scapular Adductions and Lat pulldown burnouts

Bi's
Supination DB Curls
25*10
30*6
30*6

Seated Bicep HS
55*8
55*6
55*5

Static Holds

bjohnso
04-07-2008, 06:42 PM
Pat, I was just kidding about dat dere Celltech. However, I was not kidding about your size. You look huge in those pics, much bigger than when you have clothes on (no homo).

Nice deadlifts too. What is that, like a 50lb PR?

Coke
04-08-2008, 06:05 AM
Nice pull day workout.

MihalikPJ
04-08-2008, 05:34 PM
Thanks, but that wasnt a PR I hit 405 a few weeks back...

4/8/08 - Chest Tris Abs

BB Flat Bench
185*10
205*6
210*6
215*5

Incline DB Press
70*9
75*7
80*6

Dips
BW*12
25*12
35*8
45*6 Drop to BW*5

Decline Flys SS w/ Crunches
30*12; 30
35*10; 30
35*10;20

Cable X-overs
35*12
30*12
30*10

Rope Pushdown 30 rest from here out
50*11
60*6
60*4

One arm overhead extension
20*9
20*7
20*8

I'm pooped, and I'm sick of this crap bench. WTF; whatever.

bjohnso
04-08-2008, 06:22 PM
Nice chest day Pat. What's wrong with your bench? Maybe I can help.

MihalikPJ
04-09-2008, 05:52 PM
Nice chest day Pat. What's wrong with your bench? Maybe I can help.

Ahh I just cant bench very well, I think I have weak shoulders, I may need to prioritize them a bit. Or maybe I'm just plain weak...

3/9/08 - Legs

Box Squats about 11 inches high
135*20
185*15
225*10
275*6
315*3

felt real good almost threw up, my kind of workout!

Leg Extensions
130*20
150*13
170*8
190*6

Good Mornings
95*15
135*10
155*8
175*6 - sloppy

Hyperextensions
15
25*10
45*10

bjohnso
04-10-2008, 12:45 AM
Intense squattage. I thought I had a pretty strong box squat. Guess not!

Coke
04-10-2008, 06:00 AM
Damn good box squats bro.

MihalikPJ
04-10-2008, 05:38 PM
Thanks!

Brian you have way better form than me so I wouldn't sweat it...

3/10/08 Abs Shoulders Cardio

Decline Crunches

Messed around with some push presses and Front squat to push press
135*5
135*5
135*5

Seated DB Military Press
40*12
60*9
65*6

DB Laterals
12*10
12*10
15*10

Front Plate Raise
45*10
45*10
45*8


Cardio warm up 4min

stretch

1 mile - 6:50 min

stretch

Good day I was pretty happy with the mile time although I had to push myself a bit.

bjohnso
04-10-2008, 05:50 PM
Bastard, a mile in 6:50.

Nice front squat to push presses too.

Coke
04-11-2008, 10:38 AM
Bastard, a mile in 6:50.

No kidding, that's some speed there.

MihalikPJ
04-14-2008, 07:08 PM
Thanks guys!

3/14/08 Back Bi's

Deadlift
135*15
225*8
315*5
365*1
405*1 Drop 315*1
335*5
335*4
all good form except 405

Chins
BW*5
20*5
25*5
30*5

BB Rows
135*5
135*5
140*6
140*5-cheat last one

Chins SS w/ Hyper extensions all non-stop sets no rest; need to add more weight on hypers next time if I do them
5;20;5;15;5

Bi's
DB curls
30*8
30*5
30*4

HS Bicep Curl
45*8
45*6
45*6

Everything except Deadlifts had about 30-60 sec rest; deadlifts were around 1-1:45 min rest; intensity felt good

Obviously I did a lot more chins this time and I really like them; esp after reading about them on EliteFTS. I'll probably incorporate some chine about 2 times a week now, and see how its goes.

I really need to get back on a decent schedule I'm not usually around on the weekends here so I have to cram everything into 4 days, not good.

Coke
04-15-2008, 05:47 AM
Great job with those lifts man.

bjohnso
04-15-2008, 05:59 AM
Nice deadlifts and chins. Be careful doing drop sets with deadlifts.

MihalikPJ
04-15-2008, 06:00 PM
4/15/08 Chest Tris abs

abs

Chest
Incline DB Press
50*15
70*4
80*5
90*5
100*3; Drop 65*4

Dips
10
25*10
35*10
45*6
70*6

Decline Flys
35*10
30*12

Close Grip Bench
135*11
175*5
195*4
195*3

One Arm overhead Extension
20*10
25*7

Overhead DB Press (for triceps I don't know what to call it)
55*10
65*6

bjohnso
04-15-2008, 06:50 PM
Nice DB bench and dips. Close grips are looking strong too.

Coke
04-16-2008, 06:15 AM
Fine sets throughout bro.

MihalikPJ
04-16-2008, 06:07 PM
Thanks!


4/16/08 - Legs
Box Squats - Bout 11" high - Really a touch and go here just to make sure I got proper depth
275*5
315*3
365*1 - Hard but I got it; PR for depth
225*8 - great form
225*10 - great form

Sumo DL
315*5
365*1 PR

Leg Extensions
130*20
150*17
170*10

BiLateral Leg Curls
130*12
150*7

Hypers (focus hard on Hams) - I try not to actually hyper-extend and still keep the tension on the Hams and this seems to work well
16
45*10


Good day I guess I feel like I'm missing something though; maybe I need to scratch the extensions and add in lunges? or go back to doing SL Bulgarian squats? Any suggestions anyone? I'm all ears. The sumo DL was just a one time thing this week I think.

bjohnso
04-16-2008, 06:45 PM
Your legs are strong as hell Pat. I'd add lunges (walking, preferably). There's really nothing like them IMO.

Coke
04-17-2008, 05:38 AM
Good PRs there, keep it up.

bjohnso
04-17-2008, 05:55 AM
Or step-ups.

MihalikPJ
04-17-2008, 05:46 PM
Thanks guys, I have always liked the thought of lunges maybe I'll throw some in next time.

4/17/08 - Abs Calves Shoulders

Calves Seated calf raise

DB Military Press
60*10
70*6
75*4

Upright Rows
65*10
85*10
105*6

Ture Push Presses
135*6
135*4

DB Laterals
15*25; 20*15; 25*10; 30*8 - Giant set I
15*20; 20*10 some abs
15*15;20*8; 25*6

Well I can tell you that I cheated a lot on the DB laterals, and a little on the last two reps of the upright rows. I know that some people say that upright rows are bad for your shoulders; however, I seem to be able to do them just fine so I think I'll continue on doing them now. We'll see how it goes. As for the DB laterals wow some guys showed me at the gym and I know it was bad form but whatever I was getting the weight up however I could towards the end of the giant set. I have to admit that normally I do not like to deviate from the form at all; however, after this set I could barley lift my arms, yeah I know the "burn" is useless, but I have always had problems with really putting on mass on my shoulders; so this was kind of a one time deal kind of a shocking principle to see what happens. Sometimes I think it might just be necessary to move heavy weight even if the form deivates; although some exercises the form should be spot on all of the time like squats, DLs, BP ect.

bjohnso
04-17-2008, 06:42 PM
Nice DB presses Pat. I like doing DB laterals kind of sloppy too. It just feels like it works the delt better to me.

What is a Ture Push Press?

MihalikPJ
04-21-2008, 05:39 PM
the push press was just an actual push press using the legs

4/21/08 - Back Bi's

Deadlifts
225*5
315*1
365*1
405*1
365*5
365*3

Chins
BW*5
20*5
25*5
25*5
25*5

Barbell Rows
135*5
145*5
145*6
145*6

Calves Seated
115*10
115*8
115*8

Hyperextensions
45*10
60*10

DB Shrugs
70*10
90*11

Chins BW*10

Barbell Curls
50*10
70*6
70*7

Incline Curls Alternating
25*6
25*5
25*5

good day I guess I have some vids of the 405 and 365 my form is a bit off I'll post them up, ill take any suggestions I can get.

MihalikPJ
04-21-2008, 05:40 PM
405*1

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Not as strong of an arch that I really want to have; I have a hard time really getting a strong arch in my back and my shoulders round off; i don't know if that's good or not. Well this is also near/is my max so form is obviously going to suffer.

MihalikPJ
04-21-2008, 05:55 PM
365*5

<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/FKLjAT99xEg&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/FKLjAT99xEg&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>

bjohnso
04-21-2008, 07:48 PM
Great videos Pat. Your form looks spot on to me. Shoulders rounding isn't a bad thing, but you need to keep your lower back arched or straight (it looked straight to me).

Coke
04-22-2008, 06:02 AM
Solid training for the back and bi's guy.

MihalikPJ
04-22-2008, 05:29 PM
4/22/08 Chest and Tris

Abs

Chest

Incline DB
70*5
75*5
80*5
85*5
90*5

Dips
45*5
45*5
45*10

Cable cross over
30*12
40*12
50*10

Tris
Close Grip Bench
185*4
185*4
185*5

Cable Pushdown
70*10
70*8
70*10

decent day I was happy with the incline DB presses.

Coke
04-23-2008, 05:38 AM
Nice effort overall dude.

MihalikPJ
04-23-2008, 05:37 PM
Thanks Coke I appericate it!

4/23/08 - Legs Cardio

Box Squats
225*6
315*2 - vid to check form and depth

Regular Back squats - just below parallel
315*6
315*8; Drop to 225*11; drop to 135*6 - I did these as fast as I could I should have taken a vid I guess; I was really trying to explode upwards and I droped back down fast enough at the top that I had to hold on to the bar it was comming off my traps. I really enjoyed this set but it took everthing out of me.

Walking Lunges with Dumbbells - Thanks Brian these are great although I was pooped from the squats
40*10
60*12
60*10

Had to stop here I was just too tired; so I came home and ran for a bit. Bit of a poor day, but only being able to lift 4 days and all in a row takes a toll on me, I'm lookig forward to getting back to UC and doing some full body splits or something.

MihalikPJ
04-23-2008, 05:59 PM
the 315 for 2 box squat

<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/scEYRu_pgHE&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/scEYRu_pgHE&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>

I dont know it seems alright to me; I need to work on driving though my heels more looks like my knees are a bit too far forward. I'm hopefully gonna get some new shoes in the next few weeks that might help. As of now I am using some indoor soccer shoes. I have looked at these Vibram Five Fingers shoes and I like them; however, I do not know how well they will be for squatting and DL's. I've also seen people with those wrestling shoes (Mr. Schaedle) as well maybe I could pick a pair of those up cheep. I'm all for less sole in a shoe; shoot I wouldn't mind walking around barefoot.

Vibram Five fingers link:

http://www.vibramfivefingers.com/

Coke
04-24-2008, 06:11 AM
Nice job with the squats and lunges guy.

bjohnso
04-24-2008, 10:48 AM
Pat, I have to admit that I didn't really believe you were doing strict box squatting before I saw that video. I thought maybe you had a pretty high box and were maybe just touching. Nope, that form was strict, and that box was low! Very strong pause at the bottom. Your knees don't look like they were coming forward very far.

MihalikPJ
04-24-2008, 05:10 PM
Thanks Coke!


Pat, I have to admit that I didn't really believe you were doing strict box squatting before I saw that video.

Jeez such lack of faith...

No really though thanks Brian I really do appreciate that, especially from you Mr. Squat Form King, I envy your diligence towards the mastery of the squat.


4/24/08 - Shoulders

Standing BB Military Press
135*5
135*5
135*5

Standing DB Laterals
15*12
20*10
25*10
30*6

Bent over DB Laterals
20*12
20*12
20*10

BB Upright Rows
85*9
90*8
95*6
100*6

Plate Pinches with 2 45lb plates
1*30sec
1*30sec

Static BB Holds - hook grip; double overhand
225*30sec
315*30sec
405*15sec - thought my thumb was gonna break (I know sissy right, suck it up)

I thoroughly enjoyed the hook grip; it might be a while until I'm proficient with it.

bjohnso
04-24-2008, 07:15 PM
Jeez such lack of faith...

No really though thanks Brian I really do appreciate that, especially from you Mr. Squat Form King, I envy your diligence towards the mastery of the squat.



It is kind of hard to believe that kind of progress without video. Damn boy, you got some strong legs!

Coke
04-25-2008, 05:52 AM
Good shoulder day and grip work man.

MihalikPJ
04-25-2008, 06:02 AM
It is kind of hard to believe that kind of progress without video.

I don't know if it's really a lot of progress, I have slowed down a bit lately. Most of it is still beginner gains.

Thanks guys I appreciate the support!

bjohnso
04-25-2008, 07:29 AM
It may be beginner gains, but you really took advantage of them and applied a lot of knowledge to maximize the results. A 315 box squat for a double is impressive by WBB standards, nevermind the general population.

MihalikPJ
04-28-2008, 05:29 PM
Thanks much obliged

4/28/08 Back Bis Calfs

Back
DL's
135*12
225*8
315*2
365*5
365*3
365*2 - Hook

Sumo
315*3 - Hook

Chins
25*5
45*5
45*4
45*4

BB Rows
135*8
145*7
145*6

One Leg Calf Raises
45lbs*8*8*6

DB Shrugs
75*12
90*10

BB Curls
70*8
70*6
70*5

Seated DB Curls
30*5
30*5
30*5

Took some Caffeine today again its been about 6 months or so since the last time I have taken any 200mg was enough to get me going pretty good; that combined with the CHO and Protein PWO drink. I did have to run to the store next door and get some crackers because I just felt like I really needed them; don't know why maybe I didn't I get enough carbs today.

The hook grip really seems to make DLs much easier with double overhand; except my thumb seems to be taking some abuse I'll have to work on getting it right. Seems as if this grip could really be of good use.

bjohnso
04-28-2008, 06:26 PM
Nice Sumos and chins Pat. Nice to see you using that hook grip too.

Coke
04-29-2008, 06:08 AM
My partner who moved away used the hooks and couldn't do without 'em...ace pull day workout.

MihalikPJ
04-29-2008, 06:37 PM
Thanks

That damn caffeine kept me up till 2AM

4/29/08 Chest Tris

Flat BB - worked up to max
255*1 - PR

Incline DB
100*4

Dips

Cable Pushdown
Cable Crossovers

Nothing worth really mentioning, I was in a big rush today I went shopping earlier and spent too much money.

Got to use my new wrist wraps today they are nice, very supportive.

bjohnso
04-29-2008, 06:47 PM
Nice benching. Is that a PR?

Coke
04-30-2008, 06:18 AM
Benching sets are looking pretty good.

MihalikPJ
04-30-2008, 05:34 PM
Yeah that's a PR i forgot to put that down thanks

4/30/08 - Legs Abs (Light day for legs)

Squats (Timed 30 sec rest between sets)
225*5
225*5
225*5
225*5
225*5

Walking Lunges - these were a bit tough, but i like them a lot
50lbs*10
50lbs*10
50lbs*10

Good Mornings
135*10
135*10
135*10

Abs
Decline Crunches
Stability Ball Crunches

Calf Raises on Sled
670*6
670*6
670*6
670*6
670*6

Good day I thought; I'm gonna try and go heavy on Saturday, maybe.

Coke
05-01-2008, 05:54 AM
Very nice and thorough effort bro.

MihalikPJ
05-01-2008, 05:58 PM
Thanks Coke

4/1/2008 - May Day - Shoulders Grip Work

OH DB Presses
65*5
70*5
70*5
70*5
70*5

DB Laterals
20*8
20*8
20*8

Bent over laterals
20*10
20*10

Upright Rows
95*10
95*10
95*8

Grip

Plate Pinches with 45's

Static Holds with 405 - hook grip

Chins
12

Coke
05-02-2008, 06:10 AM
Doing fine dude, should start using more weight on the lateral movements though.

MihalikPJ
05-04-2008, 07:36 PM
Doing fine dude, should start using more weight on the lateral movements though.

Yea I'm just a sissy.

5/3/2008 - Legs

Box Squats
315+Chains*2

315*8; 225*?; 135*6 - Could have been better

Sumo DL
315*1
365*1
385*1


Chins
45*6

Lifted with bJohnso and Slim had a good time I got some vids to upload.

Slim Schaedle
05-04-2008, 07:50 PM
Lifted with bJohnso and Slim had a good time I got some vids to upload.

HMB!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

!

bjohnso
05-04-2008, 07:53 PM
Videos! Videos!


Great squatting Pat, you are a ****ing machine. I am 100% certain that you absolutely scared some people in there with your drop set.

Slim Schaedle
05-04-2008, 07:54 PM
I am 100% certain that you absolutely scared some people in there with your drop set.

yeah....me!

bjohnso
05-04-2008, 08:00 PM
yeah....me!

If he scared you, just imagine what it must have been like for everyone else. Think of a blitzkrieg/hurricane katrina/godzilla hybrid.

MihalikPJ
05-04-2008, 08:02 PM
jeez with the freaking replys

I'm uploading the vids now...

Took me 5 hours to drive back today, normally 3hrs. They thought that 75N should just be completely shut down near Dayton, I was irate.

bjohnso
05-04-2008, 08:07 PM
jeez with the freaking replys

I'm uploading the vids now...

Took me 5 hours to drive back today, normally 3hrs. They thought that 75N should just be completely shut down near Dayton, I was irate.

Why the **** was 75 shut down? That blows hard.

Slim Schaedle
05-04-2008, 08:28 PM
I'm uploading the vids now...


hahahah

I sound like an idiot with the way I yelled before the 515

bjohnso
05-05-2008, 05:51 AM
So where the hell are your vids?

Slim Schaedle
05-05-2008, 10:24 AM
So where the hell are your vids?

The HMB one is in your journal...hahaha

MihalikPJ
05-05-2008, 06:11 PM
365*1 Sumo DL

<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/WaCxR0Qb11U&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/WaCxR0Qb11U&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>

Chins 45lbs

<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/aB7qnINFtIM&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/aB7qnINFtIM&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>

315+Chains Box Squat *2
<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/vPLdScRr11Y&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/vPLdScRr11Y&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>

I see that on the box my form is off I tend to lead with my back and drive though the balls of my feet.

MihalikPJ
05-05-2008, 06:16 PM
5/5/08 - Back Bi's

Rack Pulls - from bottom of Patella

315*1
365*1
405*1
425*1 - PR

BB Rows
135*8
155*5
160*6
165*5
170*5

Chins
8
10
8

Seated Donkey Calf Raise - dont know the angle
3*270*? 10-15ish

DB Shrugs
70*15
100*10

BB Curls
3*70*6

Coke
05-06-2008, 06:01 AM
Great lifts...you're the man, make no mistake.

bjohnso
05-06-2008, 06:24 AM
Good to see you getting the videos up (you made me look bad on Saturday, haha!)

Nice rack pull. What is a "patella?"

MihalikPJ
05-06-2008, 08:29 AM
What is a "patella?"

http://www.google.com/ - yea I'm a smart ass!

Its just the knee cap.

bjohnso
05-06-2008, 10:27 AM
http://www.google.com/ - yea I'm a smart ass!

Its just the knee cap.

Ahhhh burn!

MihalikPJ
05-06-2008, 05:54 PM
Couldn't resist

Thanks guys

5/6/08 - Chest Tris Abs

Flat BB Bench
225*2
225*2
225*4
185*11

Dips
45*9
70*6
90*4

Cable Cross-over
35*15
40*10
40*10

Close-Grip Bench
135*9
135*10
155*6

French Press
3*65*8
Dont like this hurts my shoulder.

Abs

Slim Schaedle
05-06-2008, 05:58 PM
I'm going to sign you guys up for the 9 week accelerated Anatomy and Physiology summer sessions.

What are your Onestop names and passwords?

MihalikPJ
05-06-2008, 07:18 PM
I'm going to sign you guys up for the 9 week accelerated Anatomy and Physiology summer sessions.

What are your Onestop names and passwords?

hahaha

why's that?


On a side note I was actually considering taking some non-course realated classes; I only have 16 credit hours for the summer.

bjohnso
05-06-2008, 08:14 PM
Nice benching and dips. I've got to start doing dips again (if my shoulder will let me). I need that tricep strength to get my military press back up.

I also need to take some non-engineering courses. I'm thinking about taking a finance class.

Slim Schaedle
05-06-2008, 09:17 PM
hahaha

why's that?



Because of the talk about the patella.

You guys should check out the bodies exhibit at the museum. Pretty cool stuff.



In other news, I met with Glenn Kent today about doing work at the rec for my program requirements and for exeperience/volunteer work.

He might have me doing seminars and ****, haha.


I also proposed an idea of started a funded organization called UC Ironcats, if you guys are interested. I believe we would need 10 peoeple signed up to start it.

MihalikPJ
05-06-2008, 09:46 PM
I also proposed an idea of started a funded organization called UC Ironcats, if you guys are interested. I believe we would need 10 peoeple signed up to start it.

Great I'm down!

Slim Schaedle
05-06-2008, 09:54 PM
Great I'm down!

I got your email but I am going to have to reread it again...and maybe again, haha.


Basically, if I could get or build a bar much like the one on elitefts (the 2" fat bar) but instead of 6" ends, something like 10" to hold those fat weight at the rec (damn those things) it would be perfect.


Actually, all I would really need is a solid (or hollow, but thick) bar that is 28 inches long, and 1 and 3/4 inches in diameter, I would be golden.


10" on each side for weights
6" for handle
1" on each side of handle for collars that will keep the weights from sliding down over handle.



====[]==[]====

Slim Schaedle
05-06-2008, 10:23 PM
Last week I bought some galvanized steal plumping pipe and assmbled one.

I got three 1.5 inch diameter pipes and 2 attachments to fasten them together.

This worked VERY weel b/c I could fit it all in my bag and assemble it at the rec, but the only problem was that the store only sold 6" pieces.

So, if I could find some threaded 10" pieces, that would work too.

MihalikPJ
05-06-2008, 10:25 PM
Oh so like this:

http://www.flexcart.com/members/elitefts/default.asp?cid=213&m=PD&pid=965

That could be made for FAR less than what they have it listed for; a solid bar is not necassary some sch40 or 80 would be plenty; cheaper too; but the solid bar is heavier and more expensive so its a trade off.

Slim Schaedle
05-06-2008, 10:29 PM
Oh so like this:

http://www.flexcart.com/members/elitefts/default.asp?cid=213&m=PD&pid=965

That could be made for FAR less than what they have it listed for; a solid bar is not necassary some sch40 or 80 would be plenty; cheaper too; but the solid bar is heavier and more expensive so its a trade off.

Yeah, that thing is sweet.

I almost bought one until I realized that it would only fit three 25's on each side...not to mention I knew there had to be a cheaper way to get one like that.

MihalikPJ
05-06-2008, 10:29 PM
Last week I bought some galvanized steal plumping pipe and assmbled one.

I got three 1.5 inch diameter pipes and 2 attachments to fasten them together.

This worked VERY weel b/c I could fit it all in my bag and assemble it at the rec, but the only problem was that the store only sold 6" pieces.

So, if I could find some threaded 10" pieces, that would work too.

Didn't think about that 2 unions and some 6" nipples and your good to go.

Yeah for a longer pipe go to a plumber they should be able to cut and thread a length in no time.

**** too bad I didn't know before I came down I could have threaded some pipe for you and gave it to you for free!

Hell if you can't find anything let me know by the weekend my buddy might be comming home I'll just give it to him before he goes back to the nasty.

Slim Schaedle
05-06-2008, 10:30 PM
Didn't think about that 2 unions and some 6" nipples and your good to go.

Yeah for a longer pipe go to a plumber they should be able to cut and thread a length in no time.

**** too bad I didn't know before I came down I could have threaded some pipe for you and gave it to you for free!

You know...I just LOVE laying pipe in the rec



:omg:

bjohnso
05-07-2008, 08:47 AM
Wut R U guise talking about?

Slim Schaedle
05-07-2008, 09:02 AM
Wut R U guise talking about?

Building a dumbell bar that will hold alot of weight.

I have some of those cheap olypic dumbell bars, but because of the size of the wehgts at UC, I can only fit 3 25's on each side.

I could use 35's but it feels too awkwards for my liking.

JSully
05-07-2008, 09:29 AM
wow, that's a great idea, and all this time I've been trying to talk my gym into bigger dumbbells, I'll just pick up some of these.

You say they only hold 3 25s per side, that's 150lbs plus the 21lbs, that's a 171lb dumbbell.. don't think it can get the job done? lol..

That would be nice if they have measurements on the site.. is that 3 25's per side plus a collar?

Slim Schaedle
05-07-2008, 09:59 AM
wow, that's a great idea, and all this time I've been trying to talk my gym into bigger dumbbells, I'll just pick up some of these.

You say they only hold 3 25s per side, that's 150lbs plus the 21lbs, that's a 171lb dumbbell.. don't think it can get the job done? lol..

That would be nice if they have measurements on the site.. is that 3 25's per side plus a collar?

The bars I have could easily hold 4 25's at a "normal" gym...but these rubber coated **** things are so friggin wide.


171 is alot....but I've put 2 35's on each plus some smaller stuff and made a 180+ dumbell.

I was 190 lbs back then so I am pretty sure I could work up to at least a 200 dumbell.

My bars only weigh like 13 lbs too. And the handle is so damn small.

JSully
05-07-2008, 12:08 PM
The bars I have could easily hold 4 25's at a "normal" gym...but these rubber coated **** things are so friggin wide.


171 is alot....but I've put 2 35's on each plus some smaller stuff and made a 180+ dumbell.

I was 190 lbs back then so I am pretty sure I could work up to at least a 200 dumbell.

My bars only weigh like 13 lbs too. And the handle is so damn small.

is this 4 25's PER side? or 4 25's total?


sorry for the journal hijack..

Slim Schaedle
05-07-2008, 12:19 PM
is this 4 25's PER side? or 4 25's total?


sorry for the journal hijack..

I want to be able to put at least 4 25's on each side.

The problem is that our 10's are the same width as the 25's on up...and the 5's aren't too much smaller.

So I have just been using 25's as an example.


EDIT: because I can't read.....the ones I have would fit several (I believe 4)25's PER side of "normal" weights

bjohnso
05-07-2008, 07:39 PM
What would you use that much weight for? Deads? Rows? Farmer's Walks?

Slim Schaedle
05-07-2008, 09:26 PM
What would you use that much weight for? Deads? Rows? Farmer's Walks?

Dumbell rows and seated shrugs.

MihalikPJ
05-08-2008, 05:31 PM
Damn slim 180lb DB rows jeez

I talked to my dad we have 1.5" round stock (solid) in stock like 4' too.

And I asked about 2" round polished finish we could order that too probably about 30-40 depending on the size I assumed 28". I might have to make one my self.

anywho...

5/8/08 - Legs

Squats
315*2
365*1
385*1 - pr
******ed drop set - i dont know why i do these i think i'll stop
315*6; 225*8; 135*8

Leg Press 45 sled
warmup sets
740*5
830*7

I ran out of gas not enough sleep and I'm probably overtraining.

Also, man I hate asking for spots what a pain, I need my old lifting partner back or something.

bjohnso
05-08-2008, 07:28 PM
Nice 385! Damn, 4pps is weeks away probably.

Asking for a spot is a pain in the ass after you've had a partner. Everyone is plugged in nowadays, including me.

Coke
05-09-2008, 05:53 AM
Impressive squats PR bro.

bjohnso
05-10-2008, 08:50 PM
I was thinking about turning down some bar stock to make some huge custom dumbell handles when I go home this weekend. I doubt I'll have time though.

MihalikPJ
05-12-2008, 06:06 PM
Thanks

If you need stock I can order some more let me know, it should be close to 21lbs i think.

5/12/08 - Back Bi's

Deadlifts
275*10
295*10
315*8 - wanted 2 more

Chins
45*3
45*3
45*3
45*3
45*3
45*3

DB Rows - haven't done these in a while felt good
75*5
90*5
90*5
90*5
100*5 - obviously not the best form

BB curls
70*6
70*5
70*5

Seated DB curls
30*5
30*5
30*7

Good day I hurt my hand though on deadlifts fells like I pulled a tendon a bit its a little black and blue, whatever F it. So I had to resort to using straps on the chins and DB rows; almost forgot how to use them haha.

bjohnso
05-12-2008, 06:31 PM
Good day. I like the triples on the pullups. I don't feel anything on the db rows if I do them strict, so I do them "starting the lawnmower" style.

MihalikPJ
05-12-2008, 06:35 PM
I like the triples on the pullups. I don't feel anything on the db rows if I do them strict, so I do them "starting the lawnmower" style.

Thank you for the tripples, your idea, thought I'd give it a shot.

haha start the lawnmower!!! yeah love that haha

bjohnso
05-12-2008, 07:14 PM
Thank you for the tripples, your idea, thought I'd give it a shot.

haha start the lawnmower!!! yeah love that haha

That's my brother's terminology.

I think I'm going to turn down some bar stock sometime, and add knurling to the handle. It shouldn't be any more difficult than carrying the chains, don't you think? Mine probably don't need to be as long as Jeff's dbs.

MihalikPJ
05-13-2008, 06:35 PM
5/13/08 - Chest Tri's Abs

Some Abs

Chest
Flat BB Bench - mainly focusing on form and technique
185*10
190*8
195*6
200*6

Incline Flys
40*10
45*10
50*10

Cable Cross-over
35*11
45*10
50*10

Tri's
Cable pushdown
80*10
70*8
60*10

Dumbbell Triceps Extension
65*8
70*8
75*7

bjohnso
05-13-2008, 08:03 PM
Good benching. Do you do paused, or touch and go? And are you doing any cardio still?

Coke
05-14-2008, 05:46 AM
Effort is looking smooth man.

MihalikPJ
05-14-2008, 05:56 PM
Thanks guys

Brian - Mostly paused but as it gets heavier touch and go; kinda depends I guess

5/14/08 - Legs

Squats - See vids bit of an ME day I guess

Box Squats
275*3
315*1

Squats
365*1
385*1
405*1? - IDK this was crappy, it didn't feel too bad but I make too much noise and lost the inner thoracic pressure and fell forward, see vid to see what I mean.

Good mornings
135*8

Stiff Leg DL
135*8
225*8
275*5 - lost the grip (double over); hand still hurts 30 sec rest here
275*5 - mixed grip

Bulgarian Splits
3*135*4

Hyperextensions
2 sets BW for some reps

what a day.

bjohnso
05-14-2008, 07:00 PM
Wow. Where are the videos at?

MihalikPJ
05-14-2008, 07:16 PM
275*3 box

<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/XMYJQq7JRZg&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/XMYJQq7JRZg&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>

365*1 Squat

<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/Cjr28rL2DPA&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/Cjr28rL2DPA&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>

385*1 Squat

<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/64zwO3c7x5U&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/64zwO3c7x5U&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>

405*1 -poor form; wow I REALLY make too much noise

<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/GdNl3qCeQ1o&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/GdNl3qCeQ1o&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>

Coke
05-15-2008, 05:38 AM
Nice leg day numbers.

MihalikPJ
05-15-2008, 05:18 PM
Thanks coke!

5/15/08 - Shoulders/Calfs/Abs

Seated Donkey Calf Raise
270*10
360*10
410*8
460*5

BJohnso Press - one arm DB press sitting on floor - awesome Brian love these
20*12
40*10
50*8
55*6

Seated DB Military Press
70*7

DB Laterals
20*8
30*7

Bentover Laterals
20*10
25*10

Upright Rows
95*8
95*8
95*8

fooz
05-15-2008, 05:29 PM
"405*1 -poor form; wow I REALLY make too much noise"

I do the same thing haha, nice squat btw.

bjohnso
05-15-2008, 06:29 PM
God I hate you. That 385 was perfect, the 405 you goodmorninged up just a little bit, but it was more than legit. It was also well below parallel.

You have to see what you can do with my inzer. Post these videos in the videos section.

P.S., I'm glad you like the bjohnso press. I can feel the separation between my abs and my obliques, I think it's from doing those.

Coke
05-16-2008, 05:49 AM
Getting stronger all around dude.

MihalikPJ
05-19-2008, 06:00 PM
Thanks guys!