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mike danforth
03-13-2009, 07:01 PM
I returned to the gym about 6 weeks ago after a 45 month layoff..let's see how far I can go to return to where I was before.

In case you don't remeber me I totaled 1962 at the WPO Finals in 2004 at the Arnold, only 181'er to place in the top 3 of the middleweight class.....best lifts at 181 804,473,716, 1962

3/8/09

squats belt only 365x3x3 not hard still feeling it in my hips and hams

extentions 4x10

leg curls 4x10

standing abs 4x15

we need a reverse hyper badly.......

mike danforth
03-13-2009, 07:04 PM
3/10/09

bench 265x3x3

3 board 285x3, 305x3

dumbell incline extentions 35x8x2, 40x8x2

1 arm reverse pushdowns 4x10

hammer curls 50x10x4

mike danforth
03-13-2009, 07:07 PM
3/12/09

deadlift no belt 425x3x3 need to up my hamstring work.......

tried pulldowns, hurt my left rotator cuff last week, still needs to recover....

leg curls 4x10

hyper extentions w/45 lb plate 4x10

incline rear delt flies 40x10x4

standing abs 4x 10

mike danforth
03-13-2009, 07:10 PM
3/13

shoulder press 135x8x4

rotator cuff work 4 sets each arm

4 board press 275x5, 305x5

pushdowns 4 x10

mike danforth
03-15-2009, 03:08 PM
3/15
squats belt only 385x3x3 starting to feel better...I miss the monolift though..
extentions 4x10
curls 4x10
abs-leg raises4x15 or so....

vdizenzo
03-15-2009, 05:10 PM
Mike, it's very cool to have you here. You are a great lifter. We will all benefit from your return.

mike danforth
03-15-2009, 06:20 PM
thanks Vin....I'm gonna email you some questions about bench shirts...

mike danforth
03-17-2009, 06:01 PM
3/17

Bench 275x3x3 rotator cuff takes awhile to get warmed up....

2 board 305x2, missed 3rd...extra warmups took away from this as I was all pressed out....

incline dumbell extentions 40x10,45x8x3

cable flies 4x10

bodyweight dips 4x12

mike danforth
03-19-2009, 02:56 PM
3/19

Stiff leg deads off a 2" block 335x5x3

Shrugs 335x8x4

light pulldowns 4x10.....rotator cuff feeling a little better

Hyperextentions w/55 lb dumbell 4x10

incline rear delt flies 40x8x4

standing abs 5x10

mike danforth
03-20-2009, 02:02 PM
3/20
rotator cuff work

shoulder press 135x6x2,155x6,175x6

4 board press 315x3,335x3,355x3

pushdowns 4x10

cable curls 5x10

mike danforth
03-23-2009, 08:54 PM
3/22

didn't squat today, had a screaming head cold, thought my head might explode...........

mike danforth
03-24-2009, 08:18 PM
3/24

Bench 285x3, 305x1
2 boards 315x3 shoulder still hurts, not getting better, not getting worse

incline dumbell extentions 45x8,50x8,55x6x2

cable flies 4x10

bodyweight dips 4x12

mike danforth
03-27-2009, 11:25 AM
3/26

stiffleg deads off a 2" box 295x5x3

shrugs 345x8x4

pulldowns 4x10 no shoulder pain....

hypers holding a 60lb dumbell 4x10

incline rear delt flies 50x8x4

standing abs 4x12

mike danforth
03-27-2009, 04:09 PM
3/27

rotator cuff work

shoulder press 135x6x2,165x6,185x6

4 board press 315x3,365x2x2 missed 3rd each time...

pushdowns 4x10

cable curls 6x10

mike danforth
03-31-2009, 05:13 PM
3/31
Bench went with 2 boards, a bit easier on my rotator cuff
275x3,315x3,325x3... 225x5 off my chest

incline dumbell extentions 50x8,55x8x3

cable flies 4x12

bodyweight dips 4x12

curls

mike danforth
04-02-2009, 03:06 PM
4/2
deadlifts no belt 425x3,455x3x2
shrugs 425x8x4
pulldowns
hypers with a 60 lb dumbell 4x10
incline rear delt flies 50x8x4
standing abs 4x12

mike danforth
04-04-2009, 02:28 PM
4/4
rotator cuff work

shoulder presses 135x8x4

close grip 4 boards 275x5x3

pushdowns 4x10

cable curls 6x10

felt so-so today, can wait for this cold/flu to go away....felt like I got hit by a truck all day yesterday...

mike danforth
04-07-2009, 02:41 PM
4/5

Judged a meet for Russ Barlow today, saw a bunch of guys I haven't seen for 4 years....nice to see some old friends again...

picked up a reverse hyper and possibly a monolift

mike danforth
04-07-2009, 02:43 PM
4/7

Bench 275x3x2 315x1

2 boards 330x2x2

Incline dumbell extentions 60x8x4

cable flies 4x10

bodyweight dips 4x10

mike danforth
04-09-2009, 04:21 PM
4/9

Deadlifts with belt 475x3x3

Shrugs 425x8x4

pulldowns 4x10, no shoulder pain yea

reverse hypers 4x10-12 I love these, glad we finally have one

standing abs 4x10-12

mike danforth
04-11-2009, 05:51 PM
4/11

rotator cuff work

Machine shoulder press stackx4x10

close grip bench 225x5x2

pushdowns 4x10

felt lousy today, weights were light but felt heavy as hell, this 3 week total body ache needs to go away pretty friggin soon

mike danforth
04-14-2009, 03:45 PM
4/14

Bench 275x3, 320x1
2 board 335x2x2

tate presses with 45lb dumbells 4x10

cable flies4x10

bench dips with 100lb plate 3x12

cable curls 4x12

went to the doc yesterday, got some antibiotics.....hopefully will feel better soon

scott rowe
04-15-2009, 10:29 AM
mike you probably don't remember me did a few small meets w/ russ years ago and saw u at arnold. are you going to stay with double ply gear or go back to single ply gear?

mike danforth
04-15-2009, 03:44 PM
Scott,
I'm gonna stay with the double ply, although I'll get a single ply Katana to start with. Gonna have to get used to the shirts again....

mike danforth
04-16-2009, 04:41 PM
4/16

Deadlifts 425x3x3

stifflegs 335x5

pulldowns 4x8

reverse hypers 4x10-12

leg curls 4x10

abs-leg raises 4x12


deadlits and stiffs felt heavy today, planned on pulling more but decided not to......

mike danforth
04-20-2009, 05:40 PM
4/20
Bench all with 2 boards
315x1,340x3x2,275x5 pinkie on ring

tate press 45x10,50x10,55x10x2

bench dips with 100lb plate 3x12

cable flies 4 x10

curls 5x12

mike danforth
04-23-2009, 04:36 PM
4/23
deadlifts with belt 515x3

stifflegs 355x5

Pulldowns 5x10

reverse hypers 5x10

incline rear delt raises 55x8x4

abs weighted leg raises 5x10

mike danforth
04-24-2009, 06:31 PM
4/24

rotator cuff work

close grip bench 275x5

machine shoulder press 4x10

pushdownsx20x6

cable curlsx15x6

mike danforth
04-26-2009, 04:06 PM
4/26

I've been lazy on squats lately, I know from past experiences that if I don't have a meet to work towards my training gets sloppy, so I'm gonna do a push pull in August and a full meet in December....

Squats, belt only 365x3, 415x3

leg extentions 4x10

glute hams 4x10

reverse hypers 4x15

standing abs 4x12ish

mike danforth
04-27-2009, 07:50 PM
Bench

275x3x2, 330x1

3boards 350x3x2

tate press 55x8,60x8x3

cable flies 4x12

bench dips 150x10x4

mike danforth
05-01-2009, 03:52 PM
5/1

Deadlifts belt only 535x2

stifflegs 355x5

pulldowns 4x10

reverse hypers 240x10x4

dumbell shrugs 95x10x2 125x8x2

deads felt heavier than I wanted but we stripped and reroofed a house on wed and thur, was still pretty stiff from that so I guess I'm ok with today.....we need a deadlift bar though, gonna hafta get one if work picks up.....

mike danforth
05-03-2009, 05:25 PM
5/3

squats belt only

435x3x2

leg extentions 4x10

glute hams 4x10ish

reverse hypers 190x12x4

standing abs 4 sets

mike danforth
05-04-2009, 06:18 PM
5/4

Bench 2 boards 315x3, 345x3
added 2 ply rage x 3 board 405x2, 2 board 455x1, 475x1

tate presses 55x8,60x8,65x8x2

cable flies 4x10

bench dips 150x10,200x10x3

cable curls 5x20

475 felt remarkably easy considering I haven't had that much in my hands for 4 years or so.... the rage x was just a shirt from the gym, when I get my shirts from Titan I'll spend some time working on my shirted form....

scott rowe
05-05-2009, 11:19 AM
i love my titan shirts are you getting them soon? the single ply i am getting out of it like my doubles. it is crazy.

mike danforth
05-05-2009, 12:25 PM
I'm hoping to get them soon, Pete's also sending me some briefs and a deadlift suit......gonna get a squat suit next...back to the gear:thumbup:

vdizenzo
05-06-2009, 07:20 AM
I'm hoping to get them soon, Pete's also sending me some briefs and a deadlift suit......gonna get a squat suit next...back to the gear:thumbup:

Soon, bwahahhahahaaa! I hope they are not a custom order. :evillaugh:

Training looks like it's going well. So are you glad to be back?

Do you know anything about the Maine State Push/Pull that is supposed to be happening on August 8th in Westbrook? It's being promoted by DYNA-MAXX.

mike danforth
05-06-2009, 09:50 AM
yeah its custom, Titan is slow but I'm still hoping.....

I'm glad to be back now that I'm over the soreness of starting again, that was rough kept asking myself why I wanted to do this again lol

I'm shooting for that meet in August, I'll talk to Matt soon....you gonna come?

vdizenzo
05-06-2009, 10:06 AM
I'm shooting for that meet in August, I'll talk to Matt soon....you gonna come?

I'll definitely come if he's definitely planning on it. There is no entry online at PLwatch and the link to their email got sent back to me. Not breeding a great deal of confidence for me. Do they have a decent bench?

mike danforth
05-06-2009, 10:19 AM
I'll ask about the bench.....I'll call Matt later today.....

mike danforth
05-07-2009, 03:39 PM
5/7

stiffleg deadlifts 335x5x3

shrugs 425x10x4

pulldowns 4x10

reverse hypers 260x10x4

weighted leg raises 4x12ish

mike danforth
05-10-2009, 06:37 PM
5/10

squats belt and loose wraps 455x3

leg extensions 4 sets

glute hams 4 sets

reverse hypers 210x4 sets

standing abs 4 sets

I wore some loose wraps, at about 50 percent tight, my knees have been killing me lately, must be time for new orthotics....

to be honest I never count reps on my assistance movements, I go by feel and get between 8-12 reps........

I remember now how much I hate wraps and miss a monolift........lol

mike danforth
05-11-2009, 08:05 PM
5/11
Bench 2 board 315x3x3

Tate presses 65x4 sets

cable flies 4 sets

pushdowns 4x25

cable curls 6 sets

no one in the gym today, put the boards under my shirt, wonder if I can get away with that at a meet:idea:

the next 6 weeks I coach T-ball and minor league baseball 4 nights a week so I'll hafta train alone most of the time.....

mike danforth
05-14-2009, 03:25 PM
5/14

stiffleg deads 355x5x3

shrugs 475x4 sets

pulldowns 4 sets

reverse hypers 280x4 sets

standing abs 4 sets

mike danforth
05-17-2009, 02:52 PM
5/17

squats

with Boss briefs and belt 515x3x2

extensions 4 sets

glute hams 4 sets

reverse hypers 210x4 sets

weighted leg raises 4 sets

after I'm done coaching baseball in 6 weeks I'm gonna hafta travel to either Barlows or Weirs place to squat out of a monolift.....

Oh yeah turned 40 yesterday, now a master :cry:

mike danforth
05-19-2009, 06:43 PM
5/19

bench 2 board 315x3, 355x3

added old loose 2ply ragex, 3 board 425x1, 2 board 455x1, 1 board 455x1

tate press 65x4 sets

cable flies 4 sets

pushdowns 4 sets

mike danforth
05-21-2009, 06:04 PM
5/21

stiffleg deads 385x5x2

shrugs 475x3 sets

pulldowns 4 sets

reverse hypers 210x4 sets

standing abs 4 sets

mike danforth
05-24-2009, 02:57 PM
5/24

squats with boss briefs,light wraps and walked out

565x3

extensions 4x20ish

leg curls 4 sets

reverse hypers 210x4 sets

weighted leg raises 4 sets

did I mention that I miss a monolift lol

mike danforth
05-25-2009, 04:55 PM
5/25
bench 2 board 365x3, 3 board 385x3
275x5 full range

tate presses 50x2 sets,60x2 sets

cable standing flies 4 sets

pushdowns 4 sets

cable curls 5 sets

mike danforth
05-28-2009, 05:24 PM
5/28

deads 565x1

stifflegs 425x5

reverse hypers 280x4 sets

pulldowns 4 sets

incline rear delt flies 50x4 sets

standing abs 4 sets

scott rowe
05-29-2009, 11:40 AM
i took 8 months off of squatting heavy due to no monolift. just bought brand new one cheap wow how much more energy i have. should have done it three years ago. i hated traveling to squat heavy.

mike danforth
05-31-2009, 05:39 PM
5/31

squats briefs, light wrap, walked out 585x3

extensions 4 sets

curls 4 sets

reverse hypers 210x4 sets

standing abs 4 sets

mike danforth
06-01-2009, 07:49 PM
6/1

bench
2 board 315x3x2, 1 board 315x3, off the chest 315x3
4 board pinkie just inside ring 315x5, 345x4

dips 4 sets

standing cable flies 4 sets

pushdowns 4 sets

preacher curls 4 sets

noone in the gym today, put the boards under my t-shirt, lifted off alone....lifting off is tough on my shoulders.....

had to call 4 people to get a spot for squats yesterday, damn I miss the old days at Hardcore......

I'm gonna hafta to take a day off between squats and bench as I'm pretty sore.....

mike danforth
06-04-2009, 05:41 PM
6/4

deadlifts 515x3

stifflegs 425x5

pulldowns 4 sets

incline rear delt flies 4 sets

standing abs 6 sets

mike danforth
06-07-2009, 01:52 PM
6/7

squats-briefs, medium wrap, walked out 605x3

extensions 4 sets

curls 4 sets

reverse hypers 210x4 sets

standing abs 6 sets


this is the last week of walking sh-t out, gonna travel in 2 weeks to start using the monolift.....squats are feeling good, aiming for 800+ in November

I hafta work harder now at recovery at 40 compared to when I got done competing at 35. I hafta ice the old knees every night, its making a big difference in how I feel on squat days......

mike danforth
06-11-2009, 05:46 PM
6/11

deadlifts belt only 535x3

stifflegs 435x5

pulldowns 4 sets

reverse hypers 280x4 sets

side lateral raises 25x4 sets

standing abs 4 sets

mike danforth
06-15-2009, 04:59 PM
6/15

bench 2 board 315x3, 355x3, 375x2
4 board 405x3

tate presses 55, 65x3 sets

cable flies 4 sets

pushdowns 4 sets

preacher curls 4 sets

mike danforth
06-19-2009, 04:19 PM
6/19

deadlifts 515x1, 555x3

stifflegs 445x4

pulldowns 4 sets

reverse hypers 210, 300x3 sets

incline rear delt flies 55x4 sets

standing abs 6 sets

got a bunch or gear from Titan today,everything but my deadlift suit, which'll be here next week....gonna do a push-pull in August, I'll tweak my gear in the next 6 weeks...then it's a full meet in November, got some goals in mind, things are going well so we'll see........

mike danforth
06-21-2009, 04:50 PM
6/21

squats; boss briefs and belt 515x3x2

glute hams 4 sets

abs-leg raises 4 sets

wore a new pair of briefs, a little tighter than the older pair, can still be tighter in the waist I think.....48 hours between deads and squats doesn't cut it, my lower back was still a bit fatigued, gonna hafta switch up training days so I can start to travel to be on a monolift....

mike danforth
06-23-2009, 05:24 PM
6/23

bench 315x3- 2 board

added new Titan super katana 1 ply; 405x1-4 board, 455-3 board, 485-2 board, 505-1 board miss. came up away from me brought it back towards me but ran out of gas

close grip 315x5- 4 board, 335x5 4 board

cable flies

pushdowns

first time with a new shirt, 505 felt pretty good even though I missed it, technique more than strength I think....I got 6 weeks to figure it out

vdizenzo
06-24-2009, 09:15 AM
6/23

bench 315x3- 2 board

added new Titan super katana 1 ply; 405x1-4 board, 455-3 board, 485-2 board, 505-1 board miss. came up away from me brought it back towards me but ran out of gas

close grip 315x5- 4 board, 335x5 4 board

cable flies

pushdowns

first time with a new shirt, 505 felt pretty good evne though I missed it, technique more than strength I think....I got 6 weeks to figure it out

Are you getting ready for that meet in ME on 8/8? I still have not gettne a meet packet.

mike danforth
06-24-2009, 03:32 PM
I'll send you a copy of the entry I got......I'm gonna do that meet, but I'm using it as a chance to figure out my gear for a full meet in Novemeber......

vdizenzo
06-26-2009, 09:21 AM
I'll send you a copy of the entry I got......I'm gonna do that meet, but I'm using it as a chance to figure out my gear for a full meet in Novemeber......

Got it, thanks. See you up there.

mike danforth
06-28-2009, 05:49 PM
6/28 squats

belt and briefs 535x3x2

seated hamstringpulls w/green band 4 sets

extensions 4 sets

abs 6 sets

traveled to use a monolift, love the mono hate the travel.......oh well gotta do what ya gotta do......

mike danforth
06-30-2009, 07:15 PM
6/30
bench 315x3 2 board, added 1 ply super katana 405x1 3 board, 455x1 2 board, 485x1 1 board, 515x1 3 board

close grip 4 board 345x5, 365x3

cable flies 4 sets

push downs 4 sets

john bernor
07-01-2009, 12:44 AM
training is looking great mike,,glad to see you back at it,,GOD BLESS

in HIS grip forever
john

mike danforth
07-01-2009, 06:28 AM
thanks, maybe I'll see you on the platform somewhere......

mike danforth
07-02-2009, 07:58 PM
7/2

deadlift with Titan velocity 515x1 straps down, 585x1, 625x1 straps up

stifflegs off 2" block 445x5

bodyweight pullups 4 sets

reverse hypers 280x4 sets

standing abs 5 sets

deads were real easy, trying the velocity for the first time. I can tighten it up in the waist some, maybe in the legs a bit too......I like the aplix straps as I can get em as tight as I want.....we'll see how the push pull in 5 weeks goes....

mike danforth
07-05-2009, 11:29 AM
7/5

Squats-boss briefs up till 425x3 then added boss suit straps down 505x1,595x1, 685x1 w/loose wraps

seated leg curls with green band 4 sets

standing abs 3 sets

leg raises 3 sets

tried my squat suit just for fitting purposes, I need to have both my briefs and suit taken in in the waist and hips......weights were all easy, once I get the suit fitted I'll be in good shape....

mike danforth
07-07-2009, 05:14 PM
7/7

bench 315x3 2 board - add 1 ply super katana 405x1 2 board-455 touch miss-470 touch good- 505x1 2 board

shirt off 365x4x2 4 board close grip

cable flies 4 sets

pushdowns 4 sets

first try at touching I was out too far couldn't push back, added weight to touch easier made a big difference.......still need tricep strength but getting there..

mike danforth
07-09-2009, 05:07 PM
7/9
deadlifts with Titan Velocity 515x1 straps down,605x1,655x1

stifflegs off a 2" block 455x5

bodyweight pullups 4 sets

reverese hypers 280x4 sets

standing abs 5 sets


655 was slow at the top, suit could be tighter but I let up after my old sticking point then had to turn it on again, a mental mistake I won't make again....

mike danforth
07-12-2009, 10:45 AM
7/12

squats with Boss briefs 465x3x3

seated band leg curls with green band 4 sets

hypers bodyweight 4 sets

standing abs 3 sets, leg raises 3 sets

about half of the guys from the old Hardcore gym are now training with us again, it's good to be back........

mike danforth
07-14-2009, 07:44 PM
bench
315x3 2 board- added single ply super katana 425x1 2 board, 475xmiss,460xmiss, 460x3 3 board

cable flies 4 sets

pushdowns 4 sets

side raises 4 sets

Benched crappy today, not sure why other than that benching sucks for me.....missed on triceps, not sure what to do next??????

mike danforth
07-17-2009, 03:54 PM
7/17

stiffleg deads 425x5

pullups w/25 lb plate 3 sets

reverse hypers 140x4 sets

incline rear delt flies 55x4 sets

an easy workout today, back felt fried all week....talked with Peter Alaniz yesterday, gonna get my gear tightened and a 2 ply shirt, he talked about his new bench shirt, if I learn the 2 ply maybe I'll tackle that one....also gonna work on advertizing his 2 ply gear line.....hopefully we'll have something out by the spring.....

mike danforth
07-19-2009, 11:26 AM
7/19
squats 515x3x2, 555x3

seated leg curls with green band 4 sets

calf raises 4 sets

hypers w/45 lb plate 4 sets

standing abs 3 sets-leg raises 3 sets

mike danforth
07-21-2009, 05:07 PM
7/21

bench with shirt 405-2 board, 455-1 board, 455 off the chest

close grip no shirt 365x4

cable flies 4 sets

tate presses 55x4 sets

side raises 4 sets

mike danforth
07-23-2009, 05:17 PM
7/23

stifflegs 425x3, 475x3x2

pullups with 25lb plate 3 sets

reverse hypers 280x4 sets

goodmornings 4 sets

incline rear delt raises 60x4 sets

messed with some light good mornings used 2 different stances, narrow like my deadlift and out wider like my squat. I liked the wider better so I think I'm gonna do these for awhile......

mike danforth
07-26-2009, 11:10 AM
7/26
squats briefs and loose wraps 615x3

seated leg curls with green band 4 sets

standing calves 4 sets

standing abs 3 sets-leg raises 3 sets

mike danforth
07-28-2009, 05:47 PM
7/28

bench 2 board 365x3, 3 board 385x3, 4 board 405x3

tate presses 60x2 sets- 65x2 sets

cable flies 4 sets

pushdowns 4 sets

the 405 was my best set, probably finally warmed up by then.....still need to get more tricep strength but I'm getting there..hopefully by November....

mike danforth
07-30-2009, 05:04 PM
7/30

stiffleg deads 485x3

goodmornings 185x4 sets

reverse hypers 230x4 sets

pullups w/30lb dumbell 4 sets

incline rear delt flies 65x4 sets

mike danforth
08-02-2009, 11:45 AM
8/2
squats w/briefs 525x2, 555x2

seated leg curls w/blue band 4 sets

calf raises 4 sets

hypers w/45lb plate 4 sets

standing abs 4 sets

that's it till the pushpull next saturday.....It'll be good to see Vinny again....I hope we all have a good day.....

mike danforth
08-09-2009, 09:12 AM
8/8

pushpull results

weighed 190.75

bench 450 opener-good 475-miss 475-miss

dead 615 opener-good 660-good 680-miss

missed my groove on the first attempt at 475, hit the groove next time but missed at the top.....just missed the 680-shoulda taken 675 on the second..

full meet in Novemeber the the Master's nationals in the spring......

mike danforth
08-11-2009, 05:14 PM
8/11

Bench 2 board 315x3,365x3
4 board 415x2x2

tate press 60,70x2 sets

standing cable flies 3 sets

pushdowns 3 sets

mike danforth
08-13-2009, 05:14 PM
8/13

stifflegs 425x5x2

goodmornings 245x3 sets

pullups with 30lb dumbell 3 sets

reversehypers 320x4 sets

incline rear delt raises 65x4 sets

mike danforth
08-16-2009, 10:53 AM
8/16

squats with briefs 585x2

seated leg curls with blus bands 3 sets

calf raises 4 sets

standing abs 3 sets- leg raises 3 sets

squats sucked today, was loose on the first rep and second rep was hard as hell.........back is tired today...

mike danforth
08-18-2009, 05:30 PM
8/18
bench
315x3 2board 315x3 off the chest
345x3 2board 345x1 off the chest
415x3 5board 435x3 5board

tate presses 60,75x3 sets

standing cable flies 4 sets

pushdowns-away 4 sets

mike danforth
08-20-2009, 05:10 PM
8/20

rack pulls just below my knee 245x5,445x3,535x3,625x1,675x1,535x3

pullups with 35lb dumbell 3 sets

reversehypers 340x4 sets

incline rear delt raises 65x4 sets

roman chair situps with 45lb plate 4 sets

Brian C
08-20-2009, 05:46 PM
Great blog Mike. Love to see some vid of your training. Still a great showing at the Push/Pull meet. congrats

mike danforth
08-23-2009, 12:22 PM
8/23

squats with briefs and suit straps down 560x2
reverse green band 660x1,700x1

seted leg curls with blue band 4 sets

incline situps with a 45lb plate 4 sets

calf raises 4 sets

mike danforth
08-25-2009, 05:51 PM
8/25

bench 3 board 315x3,365x3,395x3

5 board 425x3, 450x3

rolling extentions 40,45,50x2 sets

standing cable flies 4 sets

pushdowns-away 4 sets

my double Katana got here today, but the Fed-ex guy wouldn't leave it without a signature....oh well I'll try it next week

mike danforth
08-27-2009, 07:05 PM
8/27

deadlift belt only 515x3x2

goodmornings 245x3 sets

pullups with 35lb dumbell 4 sets

h rolls 25x4 sets

roman chair situps with 55lb dumbell 4 sets

mike danforth
08-30-2009, 01:47 PM
8/30

squat briefs and suit-straps down 595x2, reverse green band 695x1,735x1

seated leg curls with blue band 4 sets

calf raises 4 sets

incline situps w/45 lb plate 3 sets- leg raises 3 sets

almost got my gear dialed in, now it's finding depth in all the tightness....still about an inch high on most reps......

mike danforth
09-01-2009, 07:50 PM
9/1

bench with 2ply Titan Katana 415x1 4 board, 475x1 3board, 505x1 3board

shirt off 405x3 4board,435x2 4 board

rolling extentions 55x4 sets

standing cable flies 4 sets

pushdowns-away 4 sets

first time in the double katana, sure is tight gonna hafta break it in to get anything to touch......well at least everything felt light...

mike danforth
09-03-2009, 06:23 PM
9/3

deads belt only 540x3x2

goodmornings 245x2 sets, 295x1 sets

weighted pullups w/40lb dumbell 3 sets

h rolls 30x4 sets

standing abs 5 sets

deads felt real good today....hams are getting there

mike danforth
09-06-2009, 12:17 PM
9/6
squats- briefs, suit straps down 635x2, reverse green band 735x1,775x1

seted leg curls blue band 4 sets

calves 4 sets

incline situps w/60 lb dumbell 4 sets

back was tired from deads and work last week....gonna schedule an off day for thursday

mike danforth
09-08-2009, 05:42 PM
9/8

bench 2 board 315x3-add double katana 425x1-4board,495x1-3board,545x1-2board-shirt off 5 board 425x3,465x3

standing cable flies 4 sets

pushdowns-away 4 sets

getting the hang of the katana, gonna get something to touch soon.....hopefully I'll finally bench decent......

mike danforth
09-11-2009, 10:48 AM
ok I broke my leg at work yesterday, the staging I was on fell and so did I.

2 hours of surgery, a plate and 9 screws later It's back together.....8 weeks till I can walk on it......

here's an odd fact 24 years ago to the day I broke the same leg....strange huh? oh yeah it was also the old ladys birthday....

so it looks like I will have to be a bench only guy.....look out Vinny and Travis lol

Travis Bell
09-11-2009, 12:12 PM
crap Mike, that sucks

Hope it heals up better this time!

You're already in some good bench company though with Damian, maybe you can convince him to get back on the platform

scott rowe
09-11-2009, 12:18 PM
mike that sucks bad. hope you heal up fast. work those arms now.

KarlMarx
09-11-2009, 01:02 PM
I was just going to write to say I really enjoyed reading your blog! Great training! But then I saw the injury at the end. Bummer! Sorry to hear that! Great dedication though to keep it going with the bench. Plenty of guys would have quit altogether! You have the warrior spirit :ninja: