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Mike Brookman
05-13-2009, 02:10 PM
I have read for a while and figured I would start posting here as there are a ton of knowledgable lifters here that I can always learn a thing or two from. I am a powerlifter so most of my workouts are geared towards that.

On a related note, I train with and coach Blane who also posts here now under the logs titled "Blane's Scribble book". We train mostly in my garage gym "Cold Steel Barbell" and then occasionally on heavy squat days at Roanoke Barbell Club in Roanoke, VA


Wednesday, 5/13/09

ME Lower

1) Sumo Deads against Tripled Purples:

45x8
135x5
(add bands)135x3
225x2
(add T-Rex, I AM LOVING THIS SUIT FOR SUMO DEADS!!!) 315x1
415x1(10lb PR!!)
455x1(50lb PR!!)
503x1(98lb PR!!!)

Man my deads just feel great lately, I am really starting to nail this sumo technique down and the T-Rex is so far an AWESOME suit to pull in sumo..I had the 503 up to lockout before I could even think about throwing the hips at the finish! If not for the shakes at lockout, I would have gone up more

600 WILL FINALLY go down in August!

2a) Seated PB Leg Curls: 4x10

2b) JM Press: 2x10 (then switched to DBs as my elbow started to flare up on the JMs)

2b.2) DB Tate Press: 2x15

3a) DB Hammer Curls: 4x10

3b) Adductors w/ MB: 4x12

Mike Brookman
05-14-2009, 09:02 PM
Thursday, 5/14/09

ME Bench

Full ROM Bench (85% day): Wore my metal shirt as my phenom is off for super alterations by my main man CT

45x10,95x8,135x8,185x5,225x3,(add shirt)315x1,425x3x1

nice easy benchin' today...cant wait to get my real shirt back.

Seated DB power cleans: 35x3x10

YWTLs: 3x20

Mike Brookman
05-16-2009, 09:40 PM
Saturday, 5/16/09

Squats

Well, I went bowling with the kids last night for the first time in 12 years...my knee is a little sore so I wrapped it with a knee sleeve and trained through the pain.

1) Box Squats w/ Chains: 45x2x8,135x5,(add 1 set chains)135x3,225x2,(add 2 sets chains and TRex suit)225x2,315x6x2

2a) GHR w/ PB: 4x10

2b) DB Preacher Curls: 4x10

2c) 2-arm overhead DB Ext: 4x10

3a) Stand GB Crunches: 4x10

3b) DB Hammer Curls: 4x10

3c) GB Pressdowns: 4x15

Mike Brookman
05-19-2009, 07:46 PM
Tuesday, 5/19/09

RE Upper

1a) Speed bench w/ Chains: 6x3

1b) BB Rows: 4x10,8,5,5

2a) Shrugs w/ Spider Bar: 4x8

2b) DB 1-arm Curls: 4x10

2c) DB Lying Tric Ext: 4x12

3a) GB Pressdowns: 4x15

3b) Chain Curls: 4x10
_________________

T o m m Y
05-19-2009, 07:49 PM
solid stuff going on in here!
98lb pr!!
wtf!
great work man.

Mike Brookman
05-23-2009, 10:50 AM
Thanks man. I have been really trying to dial in the sumo technique after switching from conventional a few months ago. I believe I may finally have it down..hopefully I can remember it till the meet in August haha

Mike Brookman
05-23-2009, 10:51 AM
Saturday, 5/23/09

Today was a mixed bag of stuff since I missed my last two workouts due to illnesses. I wanted to see how my knee was feeling so I went up a little with bands but didnt push it as I had no spotter today since Blane had to work.

Knee felt great today, no pain, beleive I am over that hump now..time to pick it back up this coming week!

1) Foam Box Squats w/ BBs: 45x8,135x6,(add BBs)135x5,(add T-Rex)225x2,315x6x2

2a) Seated Calf Raises: 3x10

2b) Stand Strap Crunches: 3x12

3a) Machine Preacher Curls: 4x12

3b) Schwabs: 4x10

4a) Scott Curl: 4x10

4b) Rotator Pressdowns: 4x12

Mike Brookman
05-28-2009, 09:37 PM
Monday, 5/25/09

RE Upper

1a) Speed bench: 6x3

1b) DB Rows: 4x10,8,5,20

2a) Blast Strap Scarecrows: 4x10

2b) Spider Bar Shrugs: 4x10

3a) DB Incl Tate Press: 5x10

3b) Chain Curls: 5x10

4a) Blast Strap Tric Ext: 4x10

4b) DB Seated Hammer Curls: 4x10

Mike Brookman
05-28-2009, 09:38 PM
Thursday, 5/28/09

ME Bench

PHENOM EXPERIMENT DAY 1 Smile

Today was first day in the new phenom. This shirt was used by Chris Taylor in the Aug Pro-Am and when it was originally sent to me it was a wee bit big..thus I sent it back to him and tailored it down..now suffice it to say its TIGHT...I have never really used a real tight shirt so this is a first..needless to say I used some boards and worked my way down to test the shirt. I am very happy!

Warmups: @5 minutes of dynamic and static stretching w/ bands

Bench: 45x10,95x8,135x5,185x3,225x2
add shirt and 3 Board: 315x1(no touch)
405x1

went to 2 Board: 455x1
500x1
550x1 (35lb PR, although it was done in a Metal shirt)
600x1 (85lb PR from previous Metal shirt)

HUGE PRS across the boards here and this shirt ROCKS..the biggest problem will be making sure I get enough weight to actually touch. There is plenty of time to learn this out before my next meet so hopefully it will work out.

Was beat here but wanted to get a little shoulder rehab in..

YTWL: 2x20 total reps

LINK TO VIDEO FROM TODAY:

http://www.youtube.com/watch?v=AZz4sS-kqEw

Mike Brookman
05-30-2009, 10:58 AM
Saturday, 5/30/09

About to finish up dynamic squats in a week or two and move into the next phase..not really pushing the weight too hard on the dynamic days as I am still feeling out the knee.

Box Squats w/ BBs: 45x2x8,(add BBs)45x5,135x5,(add suit)225x2,315x2,365x4x2

Was going to hit some rev blue band deads since I didnt get my ME day in this week, but after starting my sumo the knee was a little sore so I just did some speed work in the rev Blues...

Rev BB Deads(speed work): 225x5.315x3.405x3,455x2x3

Blast Strap Curls: 4x10

Blast Strap Tric Ext: 4x10

Sled work: (havent been on the sled in forever and my conditioning can tell today..time to get this back into my regular plan now)

Sled Lower body

Forward: 2 trips
Backward: 2 trips

Sled Upper Body

Rows x 2 trip
chest press x 2 trip
flies x 1 trip
overhead tric ext x 1 trip

Mike Brookman
06-04-2009, 03:33 PM
Thursday, 6/4/09

ME Bench

Well the plan today was to hit some double purples off 2 Boards for triples...but I just felt crappy going into the gym and didnt feel into it today..I tried to push through and got to the point where I put my shirt on and the shirt was so tight I couldnt get my hands out to the rings and could barely get to 1/2 way down towards the 2 boards...funny thing is my bodyweight has dropped 3lbs this week and the shirt is tighter than last week..I will not bother to post the ME work, as I shut it down after the first two tries in shirt..I did hit some accessory work as I was pissed off today and needed to do something to get out the aggression even if I felt like crap.

Onto the rest of the workout:

Chain Pushups (stripping a chain as I tire out):
3chx8,2chx5,1chx5,no chx4
4chx5,3chx4,2chx3,1chx3,no chx4

DB Incline Tate Press: 4x12

Blast Strap Curls: 4x10

DB Hammer Curls across body: 4x10

Blast Strap Tric Ext: 2x10

Mike Brookman
06-15-2009, 08:31 PM
Well, I have been working out but nothing real major as I have had some minor health issues that is forcing me to lose weight right now, which isnt a real bad thing to be honest..I have wanted to drop a weight class for a while now anyway...now I have the reasons haha..Anyway, I have had a nagging knee pain on the inside of my left knee for a month. This is the same knee I had surgery on two years ago..but this isnt apparently related. Here is what came out of the Ortho appt today:

KNEE UPDATE

They took X-rays, did some tests etc and said there was degeneration on the inside of the knee and basically said I had the knee health of a 45-50 year old even though I am 35 haha. They said I have the start of what they termed Pre-Arthritis (whatever that means, its either arthritis or its not right? LOL), but nothing to worry about there yet.

There is some concern I may have a torn miniscus or at least partially torn, but they wanted to use cortisone to see how that felt and then if it didnt get better in a few weeks then its MRI and most likely surgery time again.

SO I got a cortisone shot in the knee today and it feels somewhat better but they said true effects might not be seen for a week or two. I am crossing my fingers that its nothing major.

I am going to keep training, including squats and deads and just keep pushing until I cant no more...no one said this sport was healthy but I am determined to push towards my goals regardless of injury!

Mike Brookman
09-08-2009, 08:53 PM
Well, after a diet where I dropped 25lbs and some experimenting with some other routines and methods, I am finally back to training for a meet...meet likely wont be till Pro-am in February, but sooner if I feel ready. Below is the first day back benching heavy since late April

Blane and I have had some discussions about doing a meet soon and we are putting our experiment with 5/3/1 on hold for a bit and getting back to normal meet training..today was a trial bench day to see where we were at..I have to say I feel pretty good considering I havent benched heavy since late April..I am 25lbs lighter than the and weights all felt light in my hands..my form is off a bit from lack of heavy benching but that will come back soon.

Hey, I did break my PR today on the first day back by 50+ lbs and I did it about 25lbs lighter..

Tuesday, 9/8/09

Rev Blue band bench: 45x2x10,135x8,(add BBs)225x5,315x2,405x1,(add shirt)455x1,558x1(13lb PR!!),603x1(58lb PR!!)

YTWLs: 3x20

That was it today..will do an accessory day on Saturday as we will likely squat on Thursday.

Mike Brookman
09-09-2009, 05:09 PM
Wednesday, 9/9/09

Gonna add a couple GPP workouts to my weeks for a while to get in better condition and hopefully to aid in me going down to 242 for next meet.

Sled work:

Lower body

forward: 2 trips
backward: 1 trip

Upper body

Rows: 1/2 trip
bench: 1/2 trip
face pulls: 1/2 trip
external rotator: 1/2 trip
Overhead Tric: 1/2 trip
Curl: 1/2 trip
Front raise: 1/2 trip
straight arm lat pulldown: 1/2 trip

Mike Brookman
09-10-2009, 03:23 PM
Thursday, 9/10/09

Squats

Well today was a day to see how bad my gear fit since I lost 25+lbs..needless to say it was not pretty...my briefs went on in 30 seconds, prior to diet it took a full 5-10 minutes...the Trex suit, I slipped on over the briefs in about 10 seconds..this is not good! However I have a plan and already talked to my buddy CT about this before today..he is going to be taking this gear in for me..sending it out tomorrow so when I get it back I will have real gear again..haha.

So today I did some squats with the briefs on and what normally would take 650+ to touch a box, I could sit on easily with just the bar..so I left them on anyway and squatted...weight all felt light but the briefs gave me nuttin.

Box Squats: 45x10,135x2x5,225x3,315x2x2,405x2,500x2

Seated Calf Raises w/ plates on legs: 3 plates x3x20

GHR: 3x12

Kneck harness: 25x10,50x2x8,6

Mike Brookman
09-12-2009, 09:38 AM
Saturday, 9/12/09

Accessory Day

BB Rows: 4x10,8,5,20

BB Shrugs: 4x10,10,8,20

Was training a couple people today so we decided to hit the sled for some more work...and also to give my elbow a break...

Upper Body Sled Work:

Rows: 2 trips
Shoulder Press: 1 trip
Bench press: 1 trip
Curls: 1 trip
Overhead Tric Ext: 1 trip

Mike Brookman
09-14-2009, 07:15 AM
Monday, 9/14/09

RE Upper day

Got back to training at 6am today..honestly felt pretty good...was a little amped up today, more on that later.

My brother and sister came in to train with me again today..so I put them through the paces while I trained myself.

1a) Bench w/ 50lbs Chains: 5x12,10,10,10,10
1b) CSB Lat Pulldowns w/ GB: 5x10

2a) Blast Strap Face Pulls: 5x10
2b) Blast Strap Pushups: 5x10

3a) Blast Strap Curls: 3x10
3b) Blast Strap Tric Ext: 3x10

4) Standing Abs w/ GB: 3x15

Mike Brookman
09-16-2009, 07:36 AM
Wednesday, 9/16/09

ME Lower

The morning didnt start off too good, as I took my pre-workout supplement, and a bowl of oatmeal and within 15 minutes I had an allergic reaction to something, my entire body turned beet red, and I felt all itchy and burning all over..I took some benedryl and waited 10 minutes..then went to train anyway..only live once right?

I believe the allergic reaction was due to the Niacin in this supp, I sucked it back on an empty stomach then ate some oatmeal..it was weird as this is the first time I have had a reaction like this in about 25 years.

Sumo Rack deads below knee(pin 3 on EFS 2x2 rack)

135x2x5,225x5,315x1,405x1,455x1,
(added Titan Boss suit as a test since my gear is too big and has been shipped off for resizing)
495x1
545x1
640xMISS (grip slipped on right hand as I was about 2" from lockout..bar was moving good but the hand just opened and crash, it came down)

got pissed off and tried it again immediately and got it to move about 3" this time and was toast.

Got even more pissed and dropped to a lower weight.

605x1 (PR at this lower hole height, usually go to pin 4 when doing sumo)(EASY!!)


Hypers w/ bar on back on the GHR: 3x10,8,6

Adductors w/ PB: 3x8

I am pretty happy with this as my numbers are going up and I am 25lbs lighter than last time I did these..

Mike Brookman
09-18-2009, 07:17 AM
Friday, 9/18/09

ME Bench (sort of)

The plan was to work up to around 600 or so in the shirts this week. But we ran into some issues with the handoff today and just couldn't get in sync. Clint had to leave early so we couldnt do a 2-man, but it would have been nice if we can get a 3-man for anything over 500...I ended up stopping short after 495 today after handing Blane's last set out to him as neither of us was feeling real safe today...We will live to fight another day. We think we figured out what went wrong today, but as of now we are looking to add some guys to the gym, at the very least on ME Bench days for all you bench specialists out there..hint hint. It would be great to add them to all days, but we would accept once per week if nothing else.


Shirt Bench:

45x10
95x10
135x8
185x5
225x3
(add loose metal shirt)315x1
3B: (add phenom) 405x1
2B: 495x1

We ran out of time, this 6am training is gonna take some time to adjust too, and we will need to start earlier to get all of the ME Bench workout in from here on out.

Will hit more accessory work tonight or at the very least hit some upper body sled work.

Mike Brookman
09-19-2009, 07:55 PM
Saturday, 9/19/09

DE Squats

My normal briefs and TRex has been sent off to CT to tighten it up since it doesnt fit any better than a pair of shorts now since I lost the 25lbs..needless to say I ended up messing with my old Titan Centurion and it was pretty much raw squatting today haha

Wk1 of Meet Cycle

Box Squats: 45x10
135x5
(add titan to see how far I could get down with just 135) 135x3
(got to box easily, thus this suit will go into retirement for permanent 275+ lb lifters only..I am done with it unless I gain weight again...a year ago this suit was tough to break parallel with 600lbs
225x3
315x4x2
(added BBs and switched to mono after Robyn was done squatting)
315x2x2


That was it..was a little irritated with my suit situation, I just hope I can get my good stuff back in the next week or so as I WANT to get back to squatting HEAVY again!

Robyn had an awesome day today..she nailed 440x1 with ease..Look out for a bit total from her soon!

Will do some accessory and sled work tomorrow.

Mike Brookman
09-25-2009, 07:31 AM
Friday, 9/25/09

ME Bench

Goal was triples today but I had too many shirt issues...today stunk and so did I..end of story.

2 Boards w/ Doubled PBs:

45x10,95x8,135x5
185x3
(add PBs)135x1
(add 2B) 185x1
(add loose shirt) 225x1
275x1
(add tight shirt)
315x3
365x1
365xMiss

That was it, had enough today.

Mike Brookman
09-26-2009, 03:06 PM
Saturday, 9/26/09

DE Squat

Blane got sick this morning and wasnt able to make it so I trained light by myself while training my brother who came by for a workout. He is playing football right now at the High School so he doesnt get much time to train, but Saturday's are his best option.

Low Box Squats w/ BBs: 45x8,135x5,225x3,(add Titan suit) 225x1,(add BBs)225x1,315x2,365x4x2

PB Adductors: 3x10

PB Seated Leg Curls: 3x10

GHR: 2x15

Mike Brookman
09-30-2009, 11:19 AM
Wednesday, 9/30/09

ME Lower

Deads against Quaded PBs: 45x8
135x5
Add PBs: 135x3
225x3
(add TRex) 315x1
405xMiss(grip slipped)
405x1
455x3/4 (almost had this but just couldnt lock it out dang it!)

WIll hit some back stuff later today..that was it for the AM time.

john bernor
10-02-2009, 12:59 AM
hey Mike,,looking real good,,GOD BLESS

Mike Brookman
10-02-2009, 07:50 AM
Thanks John!

Mike Brookman
10-02-2009, 07:50 AM
Friday, 10/2/09

ME Bench

Today plan was to hit some light full range singles in shirt..not a ME at all.

Everything felt heavy today dont know why..

Bench w/ shirt:

45x10
95x8
135x5
185x3
225x1
(add loose metal shirt) 315x1
365x1
(switch to phenom) 405x1
455x1

Hitting accessory stuff tonight

Mike Brookman
10-03-2009, 05:55 PM
Saturday, 10/3/09

Squats

Testing out my gear now that its been adjusted..none of these sets touched the box, so I think the gear is just about right :)

Warmups: @10 minutes with MB for hips and stretching

Box Squats w/ BBs:

45x8
135x5
(add briefs)135x3
(add BBs) 135x2
225x2
315x2
385x6x2

2a) Adductors w/ PB: 3x8
2b) PB Pressdowns: 3x15

3a) GHR: 3x10
3b) DB Hammer Curls: 3x10

4) Stand Abs w/ GB: 3x15

Mike Brookman
10-07-2009, 07:45 AM
Wednesday, 10/7/09

ME Lower

Well today went well until the final set, I felt my left hamstring pop 2 or 3 times and I immediately dropped the weight. This is same hammy that I pulled back in March playing basketball. I have a feeling I know why it happened and what i need to do to keep this from happening. Its not nearly as bad as it was in March but still not comfortable.

I was pissed and refused to stop training so I hit a little accessory work anyway and will continue to train around it as much as possible and just deal with the pain. I have had worse pain and I wont let this keep me from getting to where I want to be..PERIOD.

Zercher Squats w/ Spider Bar from Floor:(believe bar is @75lbs, but for simplicity will count as 45 below)

45x2x5
135x5
225x1
315xMiss(just couldnt get it comfortable in arms and felt weak)

That made me mad so I did it again

315x1(PR) (EASY!)

325xMiss 1/2 way up as I dropped bar on this set when hammy popped.

325 was moving much faster than the 315 and then it all came crashing down..oh well..push your limits enough and crap happens.

Seated MB Leg Curls: 3x20 each leg

Stand GB Crunches: 3x20

Mike Brookman
10-14-2009, 01:23 PM
Wednesday, 10/14/09

ME Lower

Well the hamstring is still sore and bothering me so I decided to go to conventional and at least get some kind of work in today. I havent done conventional in about 8 months and I feel real weak at this stance now that I switched to sumo. Needless today the hamstring starting acting up on last set so I shut it down there..at least I got to do some work regardless.

Dynamic warmups: @5 minutes
Stretching: @5 minutes

Rev BB Deads from Pin 1 at top of rack:

225x5
315x3
405x1
495x1
545x1

None of these felt heavy at all, but I didnt want to aggrivate the injury any worse today.

DB Rows: 3x15

Blast Strap Rear Delts: 3x10

Blast Strap Rows: 3x10

Will hit sled tomorrow for recovery work on the hammy..

Coke
10-15-2009, 08:05 AM
Great efforts in here man, props.

Mike Brookman
10-18-2009, 11:06 AM
Thanks CoCoa...I am trying to train around a pulled hamstring that I figured should have been healed by now..unfortunately its a slow healer...I will get myself back in shape eventually. Just gotta put in more work.

Mike Brookman
10-19-2009, 09:26 PM
Saturday, 10/17/09

The goal was to try to squat the bad hammy..didnt go as I had hoped..so I ended up hitting rehab, stretching and an extra thing or two...sucks that I cant squat, which is my favorite lift..but I gotta let this heal or else I will end up delaying any hope of progress any further for a long while to come..

Dynamic warmups: @5 minutes
Stretching:@ 10 minutes

Foam Box squats w/ 2-sets of BBs:

45x2x8,5
135x5
(add 1-set BBs)
135x3
(add briefs)
135x3
225x3
(add 2nd set of BBs)
225x1

Stopped here as the hammy didnt like this much..angered, frustrated and irritated...went on to do other stuff at this point.

Super light pull throughs: 3x15

GHR: 2x15

Lying 1-leg leg curls: 3x15

Seated Calf Raises: 3x15

Adductors w/ MB: 3x20

Abcutors w/ MB: 3x15

Sled work for rehab (done super light)

Forward drag x 1 plate: 3 trips
Backward drag x 1 plate: 3 trips
Adductor drag x 25lb plate: 2 trips per leg
Abductor drag x 25lb plate: 2 trips per l

Mike Brookman
10-19-2009, 09:27 PM
Monday, 10/19/09

The wife has joined at Golds near house as she refuses to train in the garage with us lol..so I will be going there once or twice per week to help her out and will use the time as a chance to use some stuff I dont normally do much...its an ok place, but a typical golds..lots of fluff, lots of wannabees, and what not, but it will suffice to help the wife accomplish her goals since this is the first time in 10 years I have seen her want to be active and get in shape..since our son was born she has really let her health go downhill and its exciting to be able to help her along..hopefully in a year she will want to hit the garage :)

The bars at this place I used straps on shrugs and they kept slipping like crazy..never seen anything like it.

RE Upper

Warmups and Stretching w/ MB: @5 minutes

1) Facepulls: 3x15

2) Declines ( havent done these in years):

45x15,135x10,185x5,225x5

3) Hammer Low Rows: 90x15,180x12,230x8,135x20

4) BB Shrugs: 225x10,315x10,405x8,495x5 (had to reset a couple times on the last set to grip/straps slipping)

5) DB Incl Tates: 40x15,45x2x10,30x20

6) Pressdowns: 3x15

Done and fried..

Coke
10-20-2009, 11:59 AM
Nice that the wife joined up at Gold's, good deal she has you to help keep her on track.

Mike Brookman
10-20-2009, 01:52 PM
Well I am not a fan of Golds, and wouldnt go there myself since we train at my garage gym and another private club in town...BUT I will do what I need to help the wife with her goals..God knows she has put up with alot of my crap over the last few years with training and meets etc haha

Mike Brookman
10-22-2009, 09:32 PM
Thursday, 10/22/09

Rehabbing the hammy and other stuff today..

1) ABGM: 45x15,135x10,225x2x10

2) Wide Stance Pull throughs: 3x12

3) Hypers w/ MB: 3x10

4) Seated Calf Raises: 3x12

5) Crunch machine: 3x10,8,8

6) DB Side Bends: 70x10,90x10,105x8

Mike Brookman
10-24-2009, 11:19 AM
Saturday, 10/24/09

Tried a few squats to see how hammy felt, it was better but still lacks the power I need right now to squat.

Most of day was stretching and getting blood flow into the bad hammy.

I also met Shawn Nutter from WSB today and got to chat with him for a while...great guy and very knowledgable. I learned alot about what I am NOT doing that I should be if I want my squat and deadlift to go up..

Box Squats (no gear): 45x10,135x2x5,225x2x3

Light Deads:

(sumo)
135x2x8
225x2x3

(conv)
225x3
315x2x3

GHR w/ PB: 3x10

Rev Hypers: 90x3x10

Stand Strap Crunches: 3x12

Mike Brookman
10-26-2009, 09:03 PM
Monday, 10/26/09

DE Upper

Speed Bench:

(cl grip)
45x15
95x10
135x3
185x3x3

(med grip)
185x2x3

(comp grip)
185x3x3


2a) Hammer Lat Pulls: 150x10,240x8,290x5,150x20

2b) DB Lying Tric Ext: 40x10,50x8,55x5,30x20

3a) Seated Cable Rows: 4x10,8,5,20

3b) Pressdowns: 3x12

4a) Stand Strap Crunches: 3x12,8,10

4b) DB Side Bends: 65x15,105x8

5) Shrugs on T-Bar Chest Supp Rows: 45x10,90x8,135x5

6) Bicep Curls(21s--7 reps each of Zottman, Palms Up, and Hammer Curls): 2x21

Mike Brookman
10-30-2009, 08:51 AM
Wednesday, 10/28/09

We missed the scheduled ME work today due to my work schedule so I hit some light accessory and recovery work that night

1a) GB ABGM: 3x15

1b) PB Leg Curls: 3x15

2) GB Stand Crunches: 3x15

Mike Brookman
10-30-2009, 08:52 AM
Friday, 10/30/09

ME Bench

Today was suppose to be a ME bench day just hitting some singles in the shirt with 85%...but for some reason I ended up with pec cramps so severe it hurt to even move right after the first warmup..I have NEVER had these before so I have no idea what is going on..its very frustrating as I was ready and jacked to get back in the shirt after not being in one for a month...It could be due to the increase in volume the last week or two that I am not use too that finally got to me...

I took it easy, did tons of stretching and hit some accessory work..I sure hope these issues that keep popping up disappear soon as its starting to piss me off..


1) Bench:

45x15
95x8
135x5
185x3
225x3

Cramps were kicking in pretty hard by now so I tried a carpet press (@1.5 board height)

225x3

That was enough the pec just wasnt helping me at all today.

Started stretching the pec and continued to do so for rest of workout between sets..it feels better now but still sore..the spasms at least stopped.

2a) MB Flies (slow and with long pauses to stretch the pecs): 3x15

2b) DB Tate Press: 3x15

3a) Chain Side Raises: 25x3x10

3b) PB Overhead Tric Ext: 3x15

4a) YWTLs: 2x20

4b) PB Pressdowns: 2x25

Mike Brookman
10-31-2009, 10:19 AM
Saturday, 10/31/09

DE Squats

Matt came in to train with me today..he will be back at it for a few weeks before he moves into basketball season.

This marks the first day I was able to squat without pain due to the hammy a month..Praise God!

Mobility warmup: @10 minutes
Stretching:@5 minutes

1) DE Box Squats w/ Chains:

45x2x8
135x5
(add 1 set chains)135x3
225x2
(add 2nd set of chains--120lbs of chains total)
225x2
275x2
315x6x2

2a) Seated PB Leg Curls: 3x15

2b) Stand Strap Crunches: 3x15

3a) Wide Stance Pull throughs: 3x12

3b) DB Side Bends: 3x12

Coke
11-01-2009, 11:15 AM
Fine training man, doing fine.

Mike Brookman
11-04-2009, 07:57 PM
Wednesday, 11/4/09

Hammy feels much better and there is no pain from squatting Saturday. I think am pretty much healed...but I decided to not push it too hard today but still wanted to get some work in.

1.) ABGM off Pins:

45x2x8
135x5
225x5
315x5
405x5
455x3
505x3 (easy, just not gonna be stupid yet since this is 1st week since I have been pain free with the hammy)

2a) 45 deg Hypers w/ plate: 45x3x10

2b) Stand Strap Crunches: 3x12,8,8

3a) Seated straight leg calves(pretty cool device): 90x12,180x2x8

3b) Rear delts on machine: 3x12,10,10

4) Lat Pulldowns: 4x12,8,8,15

Mike Brookman
11-07-2009, 11:45 AM
Saturday, 11/10/09

DE Squat Day

Got to train with Sean Nutter from WSB today...me, him, Blane, and Andy all hit the squats today...great day, great atmosphere..learned alot about some form issues I didnt realize I had before today after talking to Sean.

Buffalo Bar Box Squats w/ BBs & GBs:

45x8
(add GB)45x5
(add BB)45x5
135x5
(add Blane's Titan suit)
225x2
315x5x2 (last set had to re-rack after 1st rep..was about to stop but decided to get back under the bar and hit the 2nd rep..I couldnt let the bar beat me today)


I have to learn to stay tight between each rep..the first reps were always good and easy and the 2nd reps were a struggle as I didnt stay tight. My hammy is pain FREE finally but I have no firing power from them right now..but that will come back soon enough

Speed Deads:

315x1(sumo)
405x1(sumo)
405x1(conv)
405x1(sumo)
405x1(sumo)

Also learned a bit about my sumo dead today from Sean and the other guys..it was good to get a different set of eyes on my lifts, now I just need to get my form in order and push the lifts up


GHR w/ 45lb Plate:

3x10

Rev Hypers:

270x3x8

Lat Pulldowns: 3x12

Seated Rev Grip cable Rows: 1x20

Stand Strap Crunches: 3x12

I am definatley not use to training at the pace Sean had us moving..I am out of shape and need to get that fixed asap..

Mike Brookman
11-09-2009, 09:03 PM
Monday, 11/9/09

DE Upper

Decided to try something different and do some top end work before doing speed work..went ok..havent done 5 boards in over a year or more...and since today is a light day we didnt push the weight on these too much..dont want to effect our Friday ME bench too much right now.

1) 5 Boards w/ Chains (@120lbs) (all close grip)

45x2x10
(add 5 boards)
(add 1 set chains)
45x5
(add 2nd set chains)
45x5
135x5
185x3
225x3
275x3

2) Speed Bench

(med grip)
135x3
155x3x3
(comp grip)
155x4x3

3a) DB Tate Press: 3x12
3b) DB Rows: 1x12
Switched to Blast Strap Scarecrows as my back was still beat up from Saturday:
3b) Blast Strap Scarecrows: 2x10

4a) PB Pressdowns: 3x20
4b) DB Seated Power Cleans: 35x3x8

5a) GB Crunches against end of GHR: 3x10
5b) DB Side Bends: 3x10

Mike Brookman
11-11-2009, 08:16 PM
Wednesday, 11/11/09

ME Lower

The plan today was go for a PR on rack deads..I had my training partner Blane's PR in mind at 640+...I am mixing up a little bit on ME lower days based on some discussions I have had with someone recently..there will be very few max squat days and more Good Mornings and dead movements...not a big change from what I normally do but I wont be doing that much squats as we do them with bands/chains on DE day anyway...

I was going to train in the garage tonight but when I got home the weather just wasnt conducive to it, and I wanted to get out of the house so I went to the commercial gym I go to for accessory work..bad mistake..no bar in the place has enough knurling to hold on to a bar and its almost smooth..lesson learned..so I didnt get to go up too heavy today, even though everything felt easier than its been in a long time. I think my deadlift may finally be moving again!

1) Rack deads(below knee)(Conv Stance):

135x8
225x5
315x3
405x3
495x1
585x1(easy, and I ended up using straps on this one due to the poor bar conditions) but strength wise I felt I had 650-700 in me tonight..FINALLY!

2) ABGM:

135x15
225x10
315x10

3a) Face Pulls: 3x12
3b) Seated Calf Raises: 3x12,8,8

4a) Rear Delts on machine: 3x10
4b) CSR Shrugs: 45x12,90x12,135x8

Mike Brookman
11-13-2009, 08:24 AM
Friday, 11/13/09

Yesterday was my son's 5th birthday, so I bloated up on cupcakes and pizza...

Today was our first heavy bench in about 5 weeks..so the plan was to hit some board work, nothing maximal, but just work up a little and get our bodies use to heavy benches again and then start back on normal bench cycle rotation next week...

I decided to stick with my loose bench shirt today on boards...was surprised how explosive I was considering I hadn't benched heavy in over a month...looking forward to seeing how this all might pay off for February meet now.

Garage was coldddddddddddddd..so did plenty of warmups and dynamic stretching=@10 minutes

ME Bench

3 Boards:

45x2x10
95x8
135x5
(add boards)
185x5
225x3
275x3
315x1
(add loose metal shirt)
365x1
405x1
455x1
500x1(EASY and fast....)

That was it for the morning session as time was of the essence..will go back to gym tonight to get in some shoulder and tricep work.

Mike Brookman
11-13-2009, 06:05 PM
Friday 11/13/09

Went in to hit the accessory work tonight I couldnt this morning

1) DB Incl Tate Press: 4x10,8,4,20

2) Rear delts on machine: 3x15

3a) Pressdowns: 3x15
3b) Hammer Machine Side Laterals: 3x10

4) Hammer Shoulder Press: 4x10,8,8,8

5a) Stand Strap Crunches: 3x15
5b) High Pulley Side Bends w/ Rope: 3x10

Mike Brookman
11-14-2009, 02:07 PM
Saturday, 11/14/09

DE Squats

Buffalo Bar Box Squats w/ 2 sets chains(@120lbs):

45x2x8
(add 1 set chains)
45x5
(add 2nd set chains)
45x5
135x5
(add loose suit)
225x2
315x2
405x5x2
(Add foam to box)
405x2

Felt very explosive on the foam box, my hammy is 100% and the speed was much better this week compared to last week, so I will slowly but surely get back to where I was soon enough.

Speed Deads:

(sumo)315x1
405x1
(conv)405x1
(sumo)405x2x1

Rev Hypers: 270x3x8

GHR: 3x10

Wide Grip Lat Pulls: 3x8

Seated Cable Rows: 1x20

Bicep Curls (21s--Zottman(7), Alt (7), Hammer (7))
2x21

Done and feel much better this week than last...

Mike Brookman
11-21-2009, 01:53 PM
Saturday, 11/21/09

DE Squats

Trained with my brother today...he is really starting to get stronger lately.

Spider Bar Box Squats w/ Chains (120lbs):
(counting bar as 45lbs, even though its heavier)

45x2x8
(add 1 set chain)
45x5
(add 2 set chains)
45x5
135x5
(add loose suit)
225x2
275x2
315x2
365x4x2

Speed Deads:

225x1,325x4x1

GHR: 3x12

Stand Abs w/ Green Band against GHR: 3x10

My strength is starting to come back, everything today was fast and easy.

Coke
11-22-2009, 03:37 AM
Great that you are working out with your brother...that would be like a built-in training partner in a perfect world, so you guys are lucky.

Mike Brookman
11-22-2009, 09:42 AM
yea, he is only 16 now...but he got his start with us when he was 14...he started out with bodyweight and bar only exercises until he had perfect form. I wouldnt let him add weight to the bar when he was 14 until he was doing it right..it surely has paid off now though...he has improved alot over the last year..and unlike me, he is a skinny tall kid...so adding muscle to him is a bit more challenging, but his weight has actually increased during football season because he has been lifting with me twice per week during the season....I have learned a few things about him and how he grows, so I cant wait for the offseason after football playoffs and basketball is over so he can go full steam into offseason work.

I don't train him 100% like a powerlifter, but on occasion will do some similar lifts, i.e. board presses, box squats, deads against bands etc..His routine is more of a hybrid that combines powerlifting, strongman, and bodybuilding..so far its working great.

Mike Brookman
11-23-2009, 06:33 PM
Monday, 11/23/09

Warmups: @10 minutes

1a) Stand Crunches w/ Strap: 3x12
1b) High Pulley Rope Side Bends: 3x12

2) Hammer lat Pulls: 90x30 seconds (no idea on reps), 180x30 seconds, 230x30 seconds

3) Hammer Chest Supp Rows: 90x15,180x10,270x8

4) Rear Delts on Machine: 3x12

5) DB Lying Tric Ext: 35x20,45x2x12

6) V-Bar Pressdowns: 3x15

Mike Brookman
11-25-2009, 03:17 PM
Wednesday, 11/25/09

ME Lower

1) Deads (conv) against Quaded Purples:

45x5
(add bands)
45x5
135x5
225x3
315x1
(add Boss suit)
405x1
455x1(a grinder and not pretty but it went up)

2a) PB Leg Curls: 3x15
2b) Blast Strap Scarecrows: 1x20

3a) Face Pulls: 3x15
3b) GHR w/ PB: 3x8

4a) Crunches on Stab Ball w/ plates: 90x3x10
4b) Hypers on GHR: 3x10

5) Stand BB Calf Raises: 135x20,225x15,315x10

Coke
11-25-2009, 10:21 PM
Pulling is ace dude.

Mike Brookman
11-27-2009, 03:09 PM
Friday, 11/27/09

ME Bench

Working on triples to get acclimated to heavy weight again...

3 Board Bench:

45x10
95x8
135x5
185x3
(add boards)
225x3
275x3
315x3
(add loose metal shirt)
365x3
405x3
455x3
(switch to Blane's phenom to give it a shot)
500x1

Stopped at 1 rep easily could have done 2, but this shirt was insanely different than my phenom and I didnt feel too comfortable with it yet.

YWTLs: 2x20

MB Pull parts: 3x15

Coke
11-27-2009, 05:34 PM
Big stuff there on the bench Mike.

Mike Brookman
11-27-2009, 10:01 PM
Thanks CoCoa..I had more in me, but I am still learning these shirts a bit and not ready to push it considering I havent benched heavy but a couple times in the last 6 weeks or so..I figure by Feb meet, I should be around 600 hopefully.

Mike Brookman
11-28-2009, 11:35 AM
Saturday, 11/28/09

DE Squats

Wk 2 of 3 w/ Spider Bar

We were suppose to use GBs, but there just isnt a good way to get enough tension with these in our rack at the garage until we get some pegs holes drilled..so we decided to double a PB and use that..definately around 200 at the top on these.

1) Spider bar box squats w/ doubled PBs (counting bar as 45lbs for easy math..haha)

45x8
(add doubled PBs)
45x5
135x5
225x3
(add titan)
315x6x2

Felt good so we decided to work up a couple sets for doubles

365x2 (EASY and explosive)
405x2 (More of the same...Praise God things are starting to come back around for me now!)

2a) GHR: 3x10
2b) Seated 1-leg PB Leg Curls: 3x15

3a) Hypers on GHR: 3x10
3b) Blast Strap Rows: 3x15

Mike Brookman
12-05-2009, 10:21 PM
Been a crappy week...here is what I did Friday.

No spotter so just did some rack work w/ bands..

1) Rack Lockouts w/ Doubled MB:

45x10
(add bands)
45x8
135x5
225x5
315x3
405x3
455x3

2) Blast Strap Rows: 3x12

3) PB Pressdowns: 3x25

4) Seated DB Power Cleans: 3x10

Mike Brookman
01-02-2010, 10:06 PM
Been a while since i posted..training has been little or spotty at best due to family and work committments...but I am back on the horse after a rough few weeks...this is yesterday's workout, just working my way back in for a week before I start to push it again


Friday, 1/2/10

Speed bench (3 diff grips): 8x3

DB Rolling Tric Ext: 3x10

PB Pressdowns: 3x25

Blast Strap Rows: 3x10

Seated DB Power Cleans: 3x10

Coke
01-03-2010, 12:42 AM
Glad to see the effort(s) man...wish you and your family a happy new year.

Mike Brookman
01-06-2010, 08:40 PM
Thanks CoCoa..

Wednesday, 1/6/10

Went to the dreaded commercial gym today..it was hilarious..a guy doing curls with 5s on each side in the power rack....why dont these people use the stations setup for that crap and stay out of the rack so those of that use it for its real purpose can get in?

Warmups and stretching: @10 minutes

1) Rack Deads from below knee(all conventional):

135x5,225x5,315x5,405x5,495x3,585x1

Stopped here since I hadnt done much heavy work in a few weeks and the bar at this places was smooth as a baby's butt...used straps on last set to be safe and even those were sliding around..oh well..at least got some work in..

2) ABGM: 135x15,225x10,315x10

3) Hammer Lat Pulldowns: 90x15,180x10,320x8

4a) Shrugs on the Chest Supp T-Bar Row: 3x10

4b) Stand Strap Crunches: 3x10

Coke
01-07-2010, 08:20 AM
Good job with the rack deads and all bro.

Mike Brookman
01-09-2010, 11:41 AM
Saturday, 1/9/09

Tested out the short bands from EFS today...used the orange short bands and hit some easy sets of 2 Boards..first heavy bench day in a while. Still feeling things out a bit..today was the reason our garage gym (Cold Steel Barbell) has earned its name...Temp outside 17 deg, garage gym heat on for over an hour before we trained and it was just as cold inside as outside today..was pretty cool to see our breath as we were bencing..haha

1) Fat Bar 2 Board Bench w/ Orange Short Bands:

45x2x10
95x6
135x6
(add Orange Shorties)
(add boards)
45x5
135x5
185x3(shoulder didnt feel good here so stopped)

2) Switched to Carpet Press for a set:

135+Orange Shortiesx6 reps


3) Fat Man Pullups, feet elevated: 3x8,6,6

4a) DB Lying Tric Ext: 3x10

4b) GB Lat Pulls from Floor: 3x10

5a) GB pressdowns: 3x25,20,20

5b) DB Seated Power Cleans: 3x8

Mike Brookman
01-10-2010, 08:43 PM
Sunday, 1/10/10

DE Squats

Trained at CSB today...temps outside=24 degrees, inside about 30 degrees..haha

1) Spider Bar Box Squat (Parallel) w/ Short Black Bands (31" ~255lbs tension)

(bar=75lbs)

75x2x5
(add bands) 75x3
165x3
(add newly adjusted T-Rex)
255x2x2
(switched to Titan Boss, the T-Rex just doesnt pop like it should)
255x2
345x3x2


2) GHR: 3x12

3a) Seated PB Leg Curls: 3x20

3b) GB Stand Crunches: 3x12

Coke
01-12-2010, 01:01 AM
Trained at CSB today...temps outside=24 degrees, inside about 30 degrees..haha


Damn near the same bs at our gym...probably the easiest way to get injured too.

Mike Brookman
01-13-2010, 08:16 PM
I love training in cold weather..I can get in the garage, see my breath as I lift, and realize that most people are sitting in their warm houses or going to their plush "chrome and tone" gyms wearing their spaghetti tank tops posing instead of actually working their butts off :)

Mike Brookman
01-13-2010, 08:17 PM
Wednesday, 1/13/10

ME Lower

1) Deads against Short Black Bands:

45x2x5
135x3x1

switched to short Orange Bands as the Blacks were literally lifting my feet up off the ground..it was insane..guess I have to gain some weight haha

w/ Short Orange Bands:

135x3
225x2
315x1
405xMiss around knee level
365x1 (PR with these bands)

These short bands kick some serious butt..

2) BB Power Hip Bridges off pins: 45x10,135x8,185x6

3a) Blast Strap Rows: 3x10

3b) GB Crunches off end of GHR: 3x25

3c) DB Hammer Curls (21s): 2x21

4) Blast Strap Scarecrows: 3x8

Coke
01-14-2010, 10:43 AM
Session is ace man.

Mike Brookman
01-16-2010, 11:40 AM
Saturday, 1/16/10

DE Squats

Wk 3 of 3

Last week of Spider Bar.

I am still feeling real weak right now..just gotta get things jump started soon.

Warmups:

Adductors/Abductors w/ MB: 1x15 each
Seated MB Leg Curls: 2x15 each

1) Spider Bar Box Squats:

(no box)
75x2x5
165x5
(add box)
165x3
(add 2 sets chains ~100lbs)
(add hardcore briefs)
255x3
345x2
435x3x2

2) GHR: 1x10, 2x10+PB

3) Stand Crunches leaning against GHR: GBx20, BBx2x15

4) Seated PB Leg Curls: 3x12

Mike Brookman
01-23-2010, 09:53 AM
Ok well we officially will be starting a meet cycle on Monday...plans are for me at least to hit the IPA VA meet in Fredericksburg, VA in May. Not sure if Blane will compete as well or coach.

Blane had to work all night and couldnt make it this morning so I took it easy today and just did some light raw squats working on my form as I felt its been off the last few sessions. As you can see it wasnt nothing important to write about but I figured I would post it anyway :)

Hip Mobility work: @10 minutes

1) Low Box Squat: 45x2x5
135x5
135x3
225x6x2

2a) GHR w/ Plate: 45x3x8

2b) Fat Man Pullups w/ Feet Elevated: 3x6

3a) Stand GB Crunches: 3x15

3b) CSB GB Rev Grip Lat Pulldowns: 3x10

Mike Brookman
01-25-2010, 09:05 PM
Monday, 1/25/10

DE Bench

1) DE Fully Suspended Chain Bench:

45x10
(add 1 chain per side, draped over bar)
45x5
(add 2nd chain per side)
45x5
(cl grip)
95x3
(chains kept falling off bar so we took them off then added a lead chain and looped the big chains through that a couple times, and left 1 chain off per side. Still no deload at bottom at all)
95x2x3
(med grip)
135x3x3
(comp grip)
135x3x3

These really fry the triceps, I love them.

2) Floor Press: 135x4x10

3) Blast Strap Handle Chain Bench: 1chx15, 2chx2x15

4a) CSB GB Lat Pulldowns: 4x12

4b) Chain Side Laterals: 1chx3x8

5a) DB Seated Bent Laterals: 4x10

5b) Chain Curls: 4x10


Arms, pecs, and shoulders are numb now..

Coke
01-26-2010, 10:30 AM
Arms, pecs, and shoulders are numb now..

Good deal man, lol...hope you are still helping your younger brother stay on track with it all.

Mike Brookman
01-27-2010, 05:55 AM
I am still training him, as well as getting ready to start training more athletes at another Sports Performance club. Best thing is this other place doesnt even hardly lift weights..so they can teach all the speed training they want, and I will just get them stronger..cant be faster without getting stronger ya know.

Mike Brookman
01-27-2010, 05:55 AM
Wednesday, 1/27/10

6:30am cold garage gym training today..lifted by myself and had a great workout..it was about 26 outside, and every bit of 30 inside..burrr..

1) Susp Chain ABGMs:

(alternated stances on some sets between wide, medium and close)
(wide)45x5
(cl)45x5
(wide)135x5
(cl)135x5
(cl)225x5
(wide)275x5
(cl)315x5
(wide)365x5

All were easy but stopped here just in case because I was by myself in Cold Steel Barbell.

2a) DB Rev Lunges: 3x8

2b) Hypers off GHR w/ Plate held out in front (arms extended): 45x3x10

3a) PB Assisted Chin-ups: 3x8

3b) Seated PB Single Leg Curls: 3x15 (per leg)

4) Blue Band Stand Crunches: 3x15

Mike Brookman
01-30-2010, 12:32 PM
Saturday, 1/30/10

ME Bench

Havent benched heavy since Thanksgiving..so I felt weak today obviously..got to get it back together from here on out.

1) 3 Board Bench:

45x10
95x5
135x5
(add boards)
185x3
225x3
275x3
315x2
335x1

2) Shirt bench (light singles to work on groove again):

Wore loose metal shirt

365x1
405x1
425x1

3a) 1-Arm DB Tric Ext cross body: 3x10

3b) Facepulls: 3x12

4a) Orbital Pressdowns: 3x12

4b) DB Side Laterals: 3x10

5) Stand Strap Crunches: 2x20

Coke
01-30-2010, 02:36 PM
Great heavy benching, especially after a couple months away from 'em.

Mike Brookman
02-03-2010, 06:28 PM
The weather sucks around here lately, hard to get in a good workout where everyone can show up at same time...

Wednesday, 2/3/10

1) ABGM off Pins (really low--ha)

45x10
135x5
225x5
275x5
315x5

2a) Fat Man Pullups: 3x8

2b) GHR w/ PB: 3x8

3) DB Rows: 55x15,100x2x10

4) Stab Ball Crunches w/ Plates: 90x3x15

Mike Brookman
02-08-2010, 09:36 PM
Monday, 2/8/10

ME Bench

The weather has killed our weekend workouts the last couple weeks as Blane couldnt get out of his house to come and train. Hopefully spring is coming soon, I am sick of missing workouts because of the weather. I am not one of those guys who can miss a couple weeks and still come back strong...a couple weeks alone sets me back at least 3-4 weeks...Trying to get it back today on bench..it will come but I am an impatient person..ha

Inside gym temp: 32 degrees
Outside temp: 17 degrees

Warmups: GB pressdowns 1x15, MB Pull Aparts 1x15, MB Back Pull Aparts 1x15, Side Raises 1x10

1) Floor Press w/ 100lbs chains:

(cl grip)
45x2x10
95x5
135x5
(add 1 chain per side)
135x3
(add 2 chain per side)
135x3
185x3
(med grip)
225x1
255xMiss

2) Floor Press (no chains) w/ Shirt)(Loose Metal Shirt)

315x1
365x1
405x1
455xMiss (This was going up fast and would have went but weight flew back over my head and i had to bail quick to keep from being crushed)

Called it a day but after about 10 minutes decided to try for a PR..PR was 410 on these..and yes I suck at floor press..thus why I need more of these

425xMiss..just being done already after the 455 and then waiting a bit and changing my mind, i just dont think I was mentally in the game on this attempt..prob should have just listened to myself and not tried this..now I am frustrated.

3a) GB Pressdowns: 3x15

3b) GB Facepulls: 3x12

4a) Blast Strap Tric Ext: 3x10

4b) DB Side Raises: 3x8

5) DB Hammer Curls: 3x10

Coke
02-09-2010, 08:32 AM
I'm hearing you man, the spring/summer sessions standout...no doubt you will be taking it to a new level soon regardless.

Mike Brookman
02-13-2010, 05:22 PM
Saturday, 2/13/10

Squat Day

1) Squats w/ Fully Susp Chains (120lbs)

45x8
45x5
(add 2 ch)
45x3
(add 2 ch)
45x3
135x2
225x2
(add loose Hardcore briefs)
315x2
365x2
405x2

2) Rack Deads at knees (conv)

225x3
405x3
455x3
495x3
545x3
600x1(EASY)(PR at this pin height---Pin 4 on EFS 2x2 rack)

3a) PB Adductors: 3x10

3b) Stand Crunches w/ BB: 3x15

4) Seated 2-leg GB Leg Curls: 3x10

Coke
02-13-2010, 08:20 PM
Awesome rack deads PR, super squats too.

Mike Brookman
02-15-2010, 01:48 PM
Monday, 2/15/10

DE bench

I am having some issues with my left bicep since deadlifts on Sat. I believe its just tendonitis so I did what I could and then shut it down.

1) DE Bench w/ Fat Gripz

(cl grip)
5x3
(med grip)
3x3
(wide grip)
1x3
(took off Fat Gripz)
2x3

2) Chain Bench(just handles, no bar or DBs): 3x20

3a) 1-arm Band Pressdowns: 3x25

3b) 1-arm Band Curls(for blood flow to bicep): 3x25

That was it..bicep was getting numb all down to my forearm and fingers..soaked in a hot tub and it felt much better afterwards.

Mike Brookman
02-21-2010, 05:44 PM
OK, been resting the bicep this week, but finally got some new briefs and suit to try out..today was an easy day working up testing these out..I felt great today and really like this combo...every set was easy as pie.

Sunday, 2/21/10

1) Squats:

45x2x5
135x5
225x3
(add briefs)
315x2
405x2
495x2
(add suit, straps down)
495x2
585x2
675x1

Man I think I might just get over that 800 mark this next meet with the straps up and when I add wraps..we shall hope so anyway

2) Raw Pause Squats:
(cl stance) 135x3,225x2x3
(wide stance)225x3

2a) Adductors w/ PB: 3x10

2b) ABGM: 225x2x8,275x5,315x5

3) Stand Crunches w/ Bands:
BBx12
BB+PBx2x12

4) MB Curls (rehab): 2x25

Coke
02-21-2010, 05:58 PM
I think I might just get over that 800 mark this next meet with the straps up and when I add wraps..we shall hope so anyway

Good luck, that would be a great feat for the squats at the next meet Mike.

Mike Brookman
02-21-2010, 08:44 PM
I am feeling good on squats lately, my strength is coming back, but now I have this little bicep issue..not sure how that will effect the total, but I surely want the 800 right now

Mike Brookman
03-04-2010, 08:42 PM
Havent posted much last couple weeks...as I have been resting and rehabbing the strained bicep. Been to an ART session and have another scheduled next week..by end of next week should be ready to get back at it...

Today was a day to just get some blood flow going..

Last weekend was a deload squat day...we ended up putting new equipment together at CSB and messing around a bit...we are back at that this weekend.

Thursday, 3/4/10

1a) Pressdowns: 3x15
1b) Lat Pulldowns: 3x15

2) Light bench into susp straps: 4x10-15

3) Lat Pulldowns w/ Fat Gripz: 2x15

4) Rope Pulls to face: 3x10

5) T-Bar Rows: 3x10

Arm feels pretty good, forearm was a bit sore, but bicep feels real good.

Coke
03-04-2010, 09:16 PM
Glad to hear you are mending well and moving about as much as possible.

Mike Brookman
03-06-2010, 08:49 PM
Saturday, 3/6/10

Squat day

Various hammy and hip warmups @10 minutes

Today was suppose to be a somewhat lighter day but I wanted to get some more work in this new gear and try to learn it...so I went up a bit more than planned and it felt great and explosive..I think I am finally getting my speed back!

1) Squats:

45x5
135x5
225x3
(add pred briefs)
315x2
405x2
495x2
(add TRX)
585x1
(add loose APT Wraps)
600x1(Easy...)

Time to kick it up a notch now and start pushing the weight into the 700s......squats have been coming back to me lately.

2) Pause Squats:

(cl stance)225x2x3
(wide stance)225x3

3) Power Bridges: 135x5,185x5,225x5

4) Adductors on low pulley: 3x8

5) Stand Strap Crunches: 3x12

Mike Brookman
03-13-2010, 09:33 PM
Have been doing some light band work this week for the bicep recovery and stuff...not much worth posting..here is today's squat day.

Saturday, 3/13/10

Squat day

Hip warmups, stretching: @10 minutes

1) Box Squats w/ 3 chains per side (150lbs):

45x2x5
(with 1 ch per side)
45x5
(with 2 ch per side
45x3
(with 3 ch per side)
45x3
135x3
225x3
(add Predatr briefs)
315x2
420x6x2

Decided to see how the old canvas fit today.
495+150lbs chainsx1
565+150lbs chainsx1


2) Low Pulley Adductors: 3x10

3) Lat Pulldowns: 3x10

4) Stand Strap Crunches: 2x15

Squats felt great today...tested a pre-meet bloat starting last night and this morning..worked well..gear definately tightened up a lot...

Coke
03-14-2010, 12:07 AM
Awesome with the squats on weekends again these days dude.

Mike Brookman
03-21-2010, 12:21 PM
Ok. Bicep is all healed up, after a few ART session, I have been cleared to get back at it..havent done much this week other than some band work for rehab..so getting back to normal schedule next week.

Today we did squats...

Sunday, 3/21/10

1.) Squats into Straps at weak point
(2 sec pause in straps)

45x5
135x5
225x3
315x3
405x1(fell backwards in straps and had to start and do a bottom up squat from here)
405x1(do over to get myself tighter, easy)
(add Predator briefs)
495x1
585x1
(add Canvas suit)
675x1
(switched to TRX suit to compare suits and how they felt)
675x1

Didnt touch straps on any sets with briefs...was about 1" away each time..need to work on being more patient...but this was only 3rd or 4th workout in these briefs so I am still breaking them in a bit..otherwise felt great today. Praise God!

Wanted to do some pulls to see where I was since I havent done much pulling since the bicep strain..I felt reallllllyyyy good today..I think I am finally back!

2) Sumo Speed deads w/ Pred Briefs (testing out bicep)

135x3
135x3(hook grip)
225x3(hook grip)
315x1
365x2x1
405x2x1

3a) GHR w/ Chains around kneck: 3x8

3b) Stand Strap Crunches: 90x3x12

Done and feel great..I am so glad that I can start getting back at it now!

PRAISE GOD!

Mike Brookman
03-23-2010, 08:48 PM
Back to benching some today...still some pain in the bicep, but I think its mostly scar tissue....will take it easy this week and do what I can and see how it goes next week.. Also wanted to see how a bench shirt fit today.

Tuesday, 3/23/10

ME Bench

3 Board bench:

45x2x8,5
95x5
(add boards)
135x5
185x3
225x3
275x3
(add Ace shirt)
315x1
365x2x1

Shut down benching at this time as the bicep was acting up a bit so better to be cautious at this time.

Pressdowns: 3x12

JM Press: 3x12

Stand Strap Crunches: 1x15

Rope Pulls to chest: 1x15

Coke
03-23-2010, 09:11 PM
Gonna be a while before you are 100%...glad to see you at it this way Mike.

Mike Brookman
03-23-2010, 10:07 PM
Yea I know..I just hate waiting :) I know I have too, but my mind says otherwise.

Mike Brookman
03-28-2010, 09:01 PM
Sunday, 3/28/10

Spent most of week just doing light crap with bands for recovery for bicep..judged the Special Olympics meet yesterday at VMI, had a great time..so we moved our workout to today..should be back in full force next week..everything is feeling good..

Deload Day

1) Box Squats:

45x2x5
135x5
(add briefs)
135x2(to seat briefs)
225x2
315x4x2

2) Speed Deads:

225x2x2
315x3x2

3) Static Shrugs(Pause for 3-4 sec at top): 3x10

4) GHR: 3x10

5) Static Hold w/ Farmers Walk Implements: 1x20sec

Mike Brookman
04-05-2010, 08:04 PM
I think the bicep is all healed up now, and all I have done besides squats and accessory work for lower body has been rehab stuff...Today we got back on our normal schedule.

Monday, 4/5/10

1) Speed Bench w/ Chains(100lbs):

(cl grip)
45x2x10
(add 1 set chains)
45x5
(add 2nd set chains)
45x5
95x5
135x3
(med grip)
185x3(didnt feel so good on arm, so dropped back and just worked on some lighter weight)
155x2x3
(comp grip)
155x2x3

2) Pressdowns: 3x15

3) JM Press: 3x12

4) Lat Pulldowns: 4x15

5) Grippers: 150x3x10

Mike Brookman
04-11-2010, 09:52 PM
Friday, 4/9/10

ME Bench


Still working my way back up right now, so far the bicep feels good.

1) 3 Board Bench:

45x2x10
95x5
135x5
(add boards)
185x5
225x3
275x3
315x3

2a) JM Press: 4x12,10,10,10

2b) Standing T-Bar Rows: 4x10

3a) Pressdowns: 3x15

3b) Wide Grip Lat Pulldowns: 4x12,10,10,10

Mike Brookman
04-11-2010, 10:00 PM
Sunday, 4/11/10

Squat Day

Didnt feel all that great today, but Monte and Blane kept pushing me so I had to keep going so not wuss out...I am glad I did..cant wait to see what I do next week when I am feeling better..Thanks guys!

We worked up with squats and then did a set or two reverse green band squats..First time ever trying these..have to say they are pretty cool.

1) Squats:

to a box:
45x2x8,5
135x5
245x3
(add predator briefs)
335x2
(no box rest of way)
425x2
515x1 (used belt here)
(add canvas suit)
(no belt) 605x1
(Add belt) 695x1

(add rev green bands)
785x1

This one felt great...first time I have ever unracked this much weight..next week the goal is to get to around 850..then will be done with rev bands for a bit.

2) Stand Abs: 3x12

That was it today, I was shot after not feeling great anyway..so got the work done I needed to do and shut it down.

Coke
04-12-2010, 11:05 AM
Great squat day with those guys.

Mike Brookman
05-01-2010, 10:46 PM
Saturday, 5/1/10

Havent done much the last couple weeks due to a softball accident..all is well now so hopefully will stay healthy so I can gear up for a meet in Sept. Today was just some accessory stuff to get back in the flow.

1a) Hammer Low Rows: 3x15,10,10
1b) Pressdowns: 3x20

2a) Hammer Lat Pulldowns: 3x15,10,10
2b) DB Incl Tate press: 3x10

3a) Hammer Standing Shrugs: 3x12
3b) Preacher Curls(still rehabbing the bicep here)(Slow eccentric): 3x10

4a) Stand Strap Crunches: 3x20
4b) Rear Delts: 2x10

5a) DB Side Laterals: 2x10
5b) High Pully Side Bends: 3x20

Coke
05-02-2010, 10:56 AM
Glad to see you still doing something after this new mishap, sorry to hear it though, since you were just coming back after the bicep injury.

Mike Brookman
05-05-2010, 07:58 PM
yea, its been a stupid crazy year for sure...time to realize I am not 20 anymore and to start taking better care of myself..I will be making some changes to get in better "physical" condition over the next few months..

Mike Brookman
05-05-2010, 07:58 PM
Tuesday, 5/4/10

Went into the gym today and did a little lower body work to get my body acclimated to training again..

1) ABGM: 45x2x15,135x10,225x2x10

2) Seated Calf Raises: 3x12

3) GHR: 3x15

4) Rear Delt Machine: 3x15

5a) Stand Strap Crunches: 3x10

5b) High Pully Side Bends: 3x20

Mike Brookman
05-06-2010, 06:27 PM
Thursday, 5/6/10

Some light upper work today, squats are coming on Saturday.

1a) JM Press: 4x20,15,12,8

1b) Seated Chest Supp Hammer Rows: 4x15,10,10,10

2a) Wide Grip lat Pulls: 3x12

2b) Pressdowns: 3x15

3) 1-Arm DB Preacher Curl(rehab still): 3x15,10,10

4a) Rear Delt Machine: 3x10

4b) Machine Side Raises: 3x10

Thats it..by next week should be back to normal schedule...will explain why its off this week later.

Mike Brookman
05-14-2010, 12:07 PM
Was out of town all last week, so the workouts last week were a bit thrown together..

Trying to catch up..

Starting a hybrid workout plan that combines what I usually do with what I did last year to lose 25lbs in 30 days...I am taking this and spreading it out over 60 days this time and cutting back some of the cardio that I did on the diet last year. Should be an interesting experiment.

Friday, 5/14/10

RE Upper


1a) Bench: 45x15,95x10,135x5,185x5,225x5/60s

1b) Wide Grip lat Pulls: 4x15,10,8,6

These next four are done superset style for a total of 10 minutes..each week will try to bump up a set or two in those 10 minutes

Superset #1

2a) Chain bench (handles with chains hooked on, these really force the stability): 2chains x2x15,3chains x1x10, 4 chains x1x8

2b) Rope Pulls to face: 5x12,10,10,10

Superset #2

3a) Stab Ball Crunches: 45x2x12,90x4x8

3b) DB Stand Military Press: 6x12,10,8,6,6,8

4) DB Preach curls: 3x10

Mike Brookman
05-24-2010, 09:31 PM
Monday, 5/24/10

We are getting back into the swing of things this week in preparation for my next meet on Sept 11 in South Carolina.

I will be doing some gearless work for the next week or two. I am also considering a drop to the 242 class where I will drop down over the next couple months and try to maintain the bwt close to the weight the last couple months.

Havent hit a heavy bench in over a month so I am weak as crap right now...but it will come back.

ME Bench

1) 3 Board Bench: 45x15,95x8,135x6,185x3,(add boards)225x3,275x3,315x2,315x3,340xMiss

10 minute superset One:

2a) JM Press: 4x15,10,6,6

2b) Rope Pulls to face: 4x10

3a) Chain DB Bench: 2 chains x12,4 chains x2x10

3b) Wide Grip Lat Pulldowns: 4x10

Mike Brookman
06-08-2010, 01:08 PM
Monday, 5/31/10

RE Upper

1a) Light Bench: 1x15,1x8,1x5,3x5

1b) Rev Grip Lat Pulls: 4x12,10,6,6

10 minute superset #1:

2a) DB Stand Military Press: 6x8

2b) Stand Strap Crunch: 6x8

10 Minute superset #2:

3a) Chain Tric Ext: 5x10

3b) DB Curls: 5x10

Cardio (Treadmill): HIIT, 6 intervals (30sec work, 90 sec active recovery) total with warmup and cooldown: 18 minutes.

Mike Brookman
06-08-2010, 01:08 PM
Tuesday, 6/8/10

BWT: 263

Havent kept up with my log lately but here is today's short workout.

1) Foam Box Squats: 45x10,135x8,225x8,275x2x8

10 Minute Superset #1 (Goal is to get in as many sets as possible in this timeframe)

2a) Prone Pushups w/ Jack knife Combo: 5x6

2b) Rev lunge w/ Row from high pully: 5x6

10 Minute Superset #2

3a) Wide Grip Lat Pulldowns: 5x6

3b) Blue Band Pressdowns: 5x8

Cardio(ugh): Treadmill today unfortunately

HIIT 6 cycles of 30 sec/90sec

Coke
06-08-2010, 08:36 PM
Glad to see the effort man, circuit training is killer.

Mike Brookman
06-23-2010, 03:17 PM
I am way behind on here and havent posted my last few workouts, so I will just pick up when I can on posting

I have been coaching an Allstar softball team for the last couple weeks so I have done some training but not to the level I want...Blane has been busy with work so my workouts have been tailored down a bit to get in a quick workout here and there..worst of all I rarely have had time to post what little I have done..the Allstar coaching job came about without me having much time to prepare or expect it..so I am doing what I can during the day since I work from home.

Wednesday, 6/23/10

10 Minute Superset #1

1a) Fat Gripz Bench: 5x15,10,5,5,5

1b) T-Bar Rows: 5x15,10,5,5,5

10 Minute Superset #2

2a) JM Press: 5x15,8,8,8,8

2b) Barbell Curls: 5x15,8,8,8,8

That was all I had time for today. The practices have been extremely hot the last week and I am down to 259 bwt...so I have not done alot of cardio since I am sweating it up and moving around at practice ALOT.

Mike Brookman
06-30-2010, 08:29 AM
Not doing too good keeping up with this log, but here is this morning's workout.

Wednesday, 6/30/10

Dynamic Warmups: @10 minutes

1a) Bench: 1x15,1x10,3x8
1b) DB Rows: 3x8

10 Minute Superset #1

2a) DB Romanian DL: 4x12
2b) Stab Ball Crunches w/ Plate: 4x12

10 Minute Superset #2

3a) DB Swings: 4x12
3b) Pressdowns: 4x12

Cardio:

HIIT on Treadmill: 3 cycles of 120sec fast and 120sec moderate, total time with warmup etc=20 minutes

Mike Brookman
07-01-2010, 01:35 PM
Thursday, 7/1/10

Sled Cardio today.

Forward lower: 4 trips
Backwards lower: 3 trips
Upper Face Pulls: 2 trips
Upper Shoulder Front raise: 2 trips

Mike Brookman
07-02-2010, 02:58 PM
Friday, 7/1/10

1a) JM Press: 4x15,10,6,6

1b) T-Bar Rows: 4x15, 3x10

10 Minute Superset #1

2a) Rev Grip Lat Pulldowns: 4x10

2b) Pressdowns: 4x10

10 Minute Superset #2

3a) DB Preacher Curls: 4x10

3b) Front Plate Raise: 45x4x8

3b) MB Side Raise Pulldown in Rack: 3x12

Coke
07-02-2010, 08:20 PM
Awesome to see you coaching and managing to keep the workouts afloat all the while.

Mike Brookman
07-05-2010, 01:03 PM
Monday, 7/5/10

1) Foam Box Squats: 45x10,135x8,225x8,275x2x8

Superset #1

2a) Prone Pushups w/ Jacknife Combo: 3x6

2b) Seated PB Leg Curls: 3x10

2c) DB Rows: 3x10

Superset #2

3a) Stand DB Alt Military Press: 3x10

3b) Wide Grip Lat Pulldowns: 3x10,8,8

3c) Dragon Flag: 3x8

Mike Brookman
07-06-2010, 12:17 PM
Tuesday, 7/6/10

Friggin Cardio Day.

The plan was to get outside today for intervals, but the weather isnt helping that, so I went to the dreaded treadmill

Intervals on Treadmill: 4 rounds x1 min fast x 2 min recovery

Steady State on Treadmill: 20 minutes

Total time: 38 minutes w/ warmups etc.

Mike Brookman
07-07-2010, 04:18 PM
Wednesday, 7/7/10

Training got pushed back to tomorrow. So did my cardio again today indoors..when temps go down a bit I will be back outside.

BWT: 256, Goal 245


Intervals on Treadmill (HIIT): 4 rounds x 1 min x2 min recovery
Steady State on Treadmill: 20 minutes

Total Time: @40 minutes w/ warmups etc.

Mike Brookman
07-08-2010, 09:31 AM
Thursday, 7/8/10

1a) Bench Press: 45x15,95x10,135x8,185x8,225x8

1b) DB Rows w/ Fat Gripz: 2x10,3x8

10 Minute Superset #1

2a) Stab Ball Crunches: 45x4x10

2b) Rope Face Pulls: 4x8,6,6,6

10 Minute Superset #2

3a) DB Side Laterals: 4x10,6,6,6

3b) Overhead Tric Ext: 4x10,8,8,8

4) Low Pulley Curls: 3x10 (controlled slow negative)

Cardio:

Treadmill HIIT (Intervals): 3 rounds x 2 min x2 min recovery

Total time with warmups etc=20 minutes

Mike Brookman
07-10-2010, 11:13 AM
Saturday, 7/10/10

1) Deadlifts:
(conv)
45x10,135x8,225x8
(sumo)
225x8
315x5

10 Minute Superset #1

2a) BB Romanian Deads: 135x4x12

2b) Stab Ball Crunches: 55x4x12

10 Minute Superset #2

3a) GHR: 4x12

3b) DB Swings: 55x4x12

4) Low Pulley Curls (Slow negative): 3x12

Mike Brookman
07-15-2010, 01:56 PM
Thursday, 7/15/10


Garage was smokin' hot today...from the minute the doors were opened it was hard to breath..temps arent too bad here today (90ish) but the humidity in the gym was well over 100..definately makes for plenty of sweat puddles.

Bwt today: 252, Goal is 245..hoping to get to around 248-250 by Saturday.


1a) Incline BB Bench: 2x10,2x8,1x6

1b) DB Rows w/ Fat Gripz: 2x10,2x8,1x6/90

10 Minute Superset #1

2a) Push Ups to Prone Jacknife Combo: 5x6

2b) Rope Pulls to face: 5x10,6,6,6,6

10 Minute Superset #2

3a) Overhead Tric Ext: 5x10,10,8,8,8

3b) Low Pulley Cable Curl (4 sec negative): 5x10,10,8,8,8

Coke
07-15-2010, 05:21 PM
No doubt, this heatwave is killer... way to hang tough with that session Mike.

Mike Brookman
07-21-2010, 10:32 PM
On vacation this week at beach..got in a little workout at a local gym.

Monday, 7/19/10

1) Speed Bench w/ MBs: 1x15,1x10,6x3

2a) Seated Hammer Rows: 4x10,8,8,8

2b) Incl DB Tates: 4x10

3a) Rope Pulls to face: 3x12

3b) Standing Strap Crunches: 3x10

4) Hammer Preacher Curls: 4x10

Mike Brookman
07-21-2010, 10:36 PM
Trained again today out of town in a local gym.

Wednesday, 7/21/10

Weaker than a kitten right now...figure the 30lbs of weight loss coupled with hanging in the heat all week at beach isnt helping but it will come back soon enoough.

1) Rack Deads about 2" from floor: 45x8,135x5,225x5,315x3,405x2x3

2) Hammer Lat Pulldown: 4x10,8,6,6

3) Seated Hammer Leg Curls: 4x10

4) Hammer Shrugs(2 sec pause at top per rep): 4x10,8,6,6

5a) Rope Pulls to face: 2x15

5b) Stand Strap Crunches: 2x8

Mike Brookman
08-06-2010, 09:56 AM
I havent been keeping up with the log lately..too much going on and not spending that much time posting or reading these things..but here is today's workout. Trained my daughter while getting in my workout.

Friday, 8/6/10

1) Bench: 45x10,95x8,135x5,175x5,205x5,225x5

2a) Incl DB Rows: 35x1x12,55x1x9,55x1x9

2b) Dips: 3x10,7,7

3a) Lat Pulldowns: 100x12,145x9,190x5

3b) BB Shrugs: 1x10,1x5,1x3

Coke
08-06-2010, 11:32 PM
Nice to know you're getting the efforts in, whether you're posting 'em or not is secondary bro.

Mike Brookman
08-26-2010, 02:18 PM
Havent been posting much, just havent thought about it..but here is today's workout..I am pretty much shooting for 3 days per week whenever I can get them in between my daughter soccer team and the travel softball team I am coaching.

Thursday, 8/26/10

1a) Bench: 2x15,1x8,2x5 (stopped here as my shoulders were killing me today, most likely due to some work I had been doing earlier in the week on our fence..working loose concreted poles will take its toll I guess)

1b) Face Pulls: PBx15,GBx2x10

2a) Incline DB Rows (laying on bench): 3x12,10,5

2b) DB Incl Tate Press: 25x15,35x10,55x5

3a) Seated DB Alt Curls: 3x12,10,10

3b) Band Pressdowns: PBx20,GBx12,BBx10

4) Forearm/Grip Superset: 3x1 min each exercise
a) Rev Wrist Curls resting arm on bench
b) Wrist Curls resting arm on bench
c) Grippers

Mike Brookman
09-30-2010, 12:52 PM
I have been training but just too busy with coaching 10 year old girls in travel softball, got talked into helping my buddy coach soccer, and so my training is whenever I can get it done, day/night/early/late, whenever. I havent had a training partner lately so I am doing what I can do in the garage gym as usual. I am on a 4 week accumulation phase, then I will be back in gear and working towards a meet very soon.

Here is the last two days:

Tuesday, 9/28/10

Dynamic and Mobility warmups: @10 minutes

1) Box Squats: warmups: 2x5,1x3, work sets: 2x5,1x8

2) ABGM: 3x10

3) Lunges: 3x10

4) Stand Strap Crunches: 3x10

Thursday, 9/30/10

Dynamic and Mobility Warmup: @10 minutes

1) Bench: warmups: 1x10,1x5,1x3
work sets: 3x5

2a) DB Standing Military Press: 5x10/60s
2b) Wide Grip Lat Pulls: 5x10/60s

3a) Dead Stop BB Skullcrushders: 4x10/60s
3b) Low Pulley Cable Curls: 4x10/60s

Coke
09-30-2010, 05:47 PM
Glad to hear that you are being real busy and helpful with the various coaching duties and what not, good luck with it all - hope you can find the time for a seriously focused workout here and there.

Mike Brookman
10-02-2010, 11:53 AM
Saturday, 10/2/10

Dynamic and Mobility warmups: @10 minutes

1) Deadlifts (alt sumo and conv each set):
warmups: 4x5
Work sets: 3x5

2a) GHR: 3x10

2b) DB Side Bends: 3x10

3) Blast Strap Rows: 3x10

Mike Brookman
10-05-2010, 11:32 AM
Tuesday, 10/5/10

Dynamic and Mobility warmups: @10 minutes

1) Box Squats (Raw):
warmups: 45x5,135x5,185x5,225x1
Work sets: 275x3,295x3,315x3 (all very easy as I had hoped)

2) ABGM off Pins: 4x10

3a) Low Pully Stab Ball Crunches: 4x10

3b) Box Jumps: 4x3

Done..this raw training I have taken on the last few weeks is feeling pretty good..my goal is to do a meet in Feb or early March..I think I will stick with Raw stuff for about 6 more weeks before I think about getting back into gear.

So far my bodyweight is still around 258 and I feel good...

Mike Brookman
10-07-2010, 08:50 PM
Thursday, 10/7/10

Blane returned today..bout time :)

Dynamic warmups: @5 minutes

1) Bench: 45x10,95x5,135x5,175x3,200x3,225x5

2a) DB Standing Military Press: 4x10

2b) Wide Grip Lat Pulldowns: 4x10

3a) Dead stop Skullcrushers (these definitely save the elbows doing it this way...picked it up from Jason Ferrugia): 4x10

3b) DB Hammer Curls: 4x10

Mike Brookman
10-20-2010, 09:52 PM
Wednesday, 10/20/10

Still working my way back into it, but so far so good.

Dynamic/Mobility Warmups: @10 minutes

1) Raw Box Squats: warmups-->45x5,135x5,185x3,225x1
Work sets-->275x5,315x3,375x1(easy)

2) ABGM off Pins: 3x10

3a) Low Pully Stab Ball Crunches: 3x10

3b) 45 deg Hypers: 3x10

Coke
10-21-2010, 06:43 PM
Still working my way back into it, but so far so good.

Good news, might be right on schedule for a meet this winter - glad to see you on point dude.

Mike Brookman
10-26-2010, 07:04 PM
I am shooting for a meet in early March. I am ramping up with some Raw training for now and probably another 4 weeks..then I get back in gear and start up for the meet.

Mike Brookman
10-26-2010, 07:06 PM
Thursday, 10/21/10

1) Bench: warmups-->45x5,95x5,135x5
work sets-->185x5,210x3,240x3

2) 1-Arm DB Side Laterals: 25x10,35x2x10

3a) Pressdowns: 3x12

3b) Stand Band Crunches: 3x10

Done

Mike Brookman
10-26-2010, 07:06 PM
Tuesday, 10/26/10

DELOAD Week

1) Deadlifts (Conv): 45x5,135x5, 160x5,200x5,240x5

2a) Banded Jumps hooked to 2-Purple Bands: 4x3

2b) Blast Strap Rows: 3x10

3a) DB Side Bends: 3x10

3b) Blast Strap Curls: 3x10

Mike Brookman
10-28-2010, 12:01 PM
Thursday, 10/28/10

Deload Week

I have been experimenting with some dynamic/mobility warmups that I am introducing to my travel softball team that I coach. What better way to know how something works than to make yourself do it. I have to say, I have been doing this for a month and I feel so much better..muscles dont get sore as much, I feel good and warm before lifting and my problem areas that are always stiff, have loosened up tremendously. On a related note, I have seen a significant improvement in all of my softball girls since we started some of this stuff. They move quicker, run faster out of the gate at the start of practice, and the complaints of soreness here and there has gone down tremendously.


Dynamic/Mobility Warmups: @10 minutes


1) Bench: warmups-->2x10,5
work sets: 3x5

2a) DB Seated Power Cleans: 25x3x10

2b) Overhead Tric Rope Ext: 3x10

3a) Low Pulley Cable Rows: 3x10

3b) DB Hammer Curls: 2x10

4) Forearm work: I dont have a Mace so I used a simple loadable DB handle, grabbed the fat part at one end and did hammer wrist work with this. Definitely worked the crap out of the forearms and grip: 3x10

Mike Brookman
11-04-2010, 12:38 PM
Been a crazy week so I will condense 3 days into 2 this week and get all the work in.

Thursday, 11/4/10

Wk 1 of 4 (2nd Cycle)

1) Bench: 45x10,95x6,135x3
work sets-->160x5,185x6,210x10

2a) BB Upright Rows: 45x10,65x10,95x10

2b) Dead Stop Skullcrushers off Pins: 65x10,95x10,115x10

3a) Lat Pulldowns: 3x10

3b) DB Hammer Curls: 3x10

Good workout, was very motivated today due to some stuff that has been effecting me lately..just needed my safe haven in the garage gym to clear my mind and to get out some aggression.

Mike Brookman
11-06-2010, 09:28 AM
Saturday, 11/6/10

Condensing Sq/DL training today..kept it to the main movements and got out..had softball to head out too after training

Week 1, Phase 2 (Raw)

Dynamic warmups: 10 minutes

1) Box Squats: 45x5,135x5,185x3,225x3,260x5,300x5,340x5

2) Deadlifts (Conv): 135x5,225x3,275x3,315x3

Everything felt easy as pie..definately feel my raw strength finally getting better.

Coke
11-06-2010, 04:22 PM
Glad to hear you are finding a new groove and moving on strong bro.

Mike Brookman
11-06-2010, 09:47 PM
Thanks...my strength is coming back, and hopefully in about 3 more weeks, will get back in gear and start getting ready for a meet in early 2011.

Mike Brookman
11-08-2010, 06:26 PM
Monday, 11/8/10

Blane came over today to train. Was nice to have him back in the gym.

1) Bench: 45x10,95x5,135x5,175x3,200x3,225x5

2a) DB Stand Military Press: 3x10

2b) Wide grip lat pulldowns: 120x10,140x10,160x10

3a) DB Incline Bench: 35x10,55x10,65x10

3b) CSB Rope Pulls to face: 90x3x10

4a) Blast Strap Overhead tric ext: 3x10

4b) Blast Strap Curls: 3x10

Mike Brookman
11-10-2010, 06:00 PM
Wednesday, 11/10/10

Blane came to the gym today, so hopefully this means he is back for good now...it makes a difference in my workouts when I have someone to train with.

Phase 2 Week 2

Dynamic warmups: @10 minutes

1) Deads (Conv): 135x2x5,185x3,225x3,275x3,315x3,365x3,405x1

2a) GHR: 3x10

2b) Stand Strap Crunches: 3x10

3a) BB Suitcase Side Bends: 45x10,85x2x10,8

3b) Blast Strap Rows: 3x10

4a) Stand BB Calf Raises: 135x15,225x10,275x10

4b) Kneck Harness: 3x10

Mike Brookman
11-15-2010, 07:45 PM
Monday, 11/15/10

Week 3, Phase 2

1) Bench: 45x10,95x8,135x5,185x5,210x3,235x5

2a) BB Military Press: 3x10

2b) Rope Lat Pulldowns: 3x10

3a) DB Bench: 3x10

3b) Upright Rows: 3x10

Mike Brookman
11-20-2010, 01:40 PM
Saturday, 11/20/10

Week 3 Phase 2

1) Box Squats(raw): 45x2x5,135x5,225x3,275x1,300x5,335x3,405x1

2) Spider Bar High Box Squats to Foam: 135x5,225x5,315x10

3a) DB Curls: 3x10,8,8

3b) Blast Strap Fat Man Pullups: 3x10,8,8

4) Planks: 2x30 seconds

Coke
11-20-2010, 04:00 PM
Those are some nice workouts man, good deal on Blane too - the right training partner rocks.

Mike Brookman
11-30-2010, 04:45 PM
Thanks CoCoa. Its been a pleasant surprise to train Raw for a while.

Last week was a deload week..now its time to move onto meet training.

Tuesday, 11/30/10

DE Bench

Dynamic and Mobility warmups: @10 minutes

1) Speed Bench to 1 or 2 Boards:
warmups: 2x10,1x5,1x3
(cl grip): 3x3(to 1 board)
(Med grip) 3x3(to 2 board)
(Comp Grip) 3x3(2 sets to 1 board, 1 set to 2 board)

2a) BB Shrugs: 3x10

2b) Pressdowns: 3x20

3a) Incl Rear Delts: 3x10

3b) BB Curls: 3x10

4) Rev Grip Lat Pulldowns: 3x10

Mike Brookman
12-01-2010, 12:03 PM
Wednesday, 12/1/10

DE Lower

Dynamic warmups: @10 minutes

Adductors w/ PB: 2x10

1) Susp Chain GMs: 45x10,45x5,135x5,185x5,225x5,275x5,315x2x5

2) Vertical Jumps w/ 2 PBs attached to belt in rack: 4x3

3a) GHR: 3x10

3b) Low Pully Stab Ball Crunches: 3x10

Mike Brookman
12-04-2010, 11:12 AM
Saturday, 12/4/10

Squat Day

First time in gear in about 7 months...man it feels weird..but at least my briefs still fit.

1) Box Squats w/ BBs and PBs:
45x2x5
(add PBs)45x3
(add BBs)45x3
135x3,185x3,(add briefs)225x1
245x6x2

2) Speed Deadslifts
(conv)135x3
(sumo)135x3
(conv)225x2
(sumo)225x2
(conv)275x3x1
(sumo)275x3x1

3a) Seated PB Leg Curls: 3x20

3b) Stand Strap Crunches: 3x10

4) Pinch Grip: 20x3,50x3,90x2x1(held last two sets for around 6 seconds each)

Coke
12-04-2010, 01:49 PM
Good deal, you are back with the gear these days.

Mike Brookman
12-04-2010, 10:39 PM
Yea, today was first day back in around 7 months in gear. I will gear up for a meet and then go back raw again for a while after that.

Mike Brookman
12-07-2010, 12:59 PM
Tuesday, 12/7/10

DE Upper

Dynamic warmups: 10 minutes

1) Floor Press w/ 100lbs chains: 45x10,(add 1 ch)45x5,(add 2 ch)45x5
(cl grip) 3x3
(med grip) 3x3
(comp grip) 3x3

2a) DB Seated Power Cleans: 25x9,35x6,15x12

2b) BB Curls: 1x9,1x6,1x12

3a) BB Shrugs(gone strapless): 225x9,315x6,135x15

3b) Over head rope Tric ext: 1x9,(add MB)1x6,1x12

4) Grippers: 200x3,250x2x3,200x3

Mike Brookman
12-08-2010, 06:33 PM
Wednesday, 12/8/10

DE Lower

Dynamic Warmups: 10 minutes

1) Spider Bar Box Squats onto Foam:
75x2x5, 165x5,255x5,305x5,345x3

2a) GHR w/ Chains: 1chx10,2chx2x8

2b) PB Adductors: 3x8

3) Straight Leg Situps on GHR w/ chains: 1x10, 1chx2x8

Coke
12-09-2010, 02:42 PM
Nice job for both days bro, especially like those spider bar box squats.

Mike Brookman
12-11-2010, 10:33 AM
Saturday, 12/11/10

Squat Day

1) Squats (no box) w/ Fully suspended chains(100lbs chains)
45x5
(2ch)45x5
(4ch)45x5
135x3
(add briefs)
225x2,275x2,315x2,365x5x2

2a) Seated PB Leg Curls: 3x20

2b) Stand BB Crunches: 3x12

3) Wrist Roller: 2 sets x 2 reps

Mike Brookman
12-14-2010, 12:41 PM
Tuesday, 12/14/10

DE Upper

Dynamic warmups: 10 minutes

1) Speed Bench to boards w/ Doubled MBs:6x3 alternating to 1 or 2 Boards every other set.

2a) DB Stand Military Press w/ MB: 1x9,1x6,1x12

2b) DB Hammer Curls: 1x9,1x6,1x12

3a) DB Shrugs w/ doubled MB: 1x9,1x6,1x12

3b) Blast Strap Overhead Tric Ext: 3x10

4) Grippers: 3x3

Coke
12-14-2010, 06:25 PM
Props on the efforts man.

Mike Brookman
12-15-2010, 04:58 PM
Wednesday, 12/15/10

Light Lower

1) Spider Bar ABGM:(these are much tougher than I had anticipated)
75x10,75x5
125x5
165x5
215x5
255x5

2a) GHR w/ PB: 3x8

2b) Stab Ball Crunches w/ Plates: 45x12,90x2x10

3a) Blast Strap Scarecrows: 3x10

3b) High Pully Sidebends: 3x10

4) Jump Rope Intervals: 3 intervals of 30sec work w/ 1 min breaks between.

Mike Brookman
12-20-2010, 03:19 PM
Monday, 12/20/10

1) Fat Bar Speed Bench: 9x3

2a) Front Plate Raise: 1x9,1x6,1x12

2b) Low Pully Rope Curls: 3x10,8,8

3a) Dead Stop Skullcrushers: 1x9,1x6,1x12

3b) DB Shrugs w/ Doubled MB: 1x9,1x8,1x12

Coke
12-21-2010, 12:20 PM
Moving on strong with the solid training.

Happy Holidays Mike.

Mike Brookman
12-23-2010, 11:37 AM
Merry Christmas CoCoa.

Onto to today's training.

Thursday, 12/23/10

ME Bench

Havent had a real heavy bench in shirt in probably 6+ months...so today was the day to get back into a true ME day..sort of...I kept it lighter than I normally would as I was testing out some shirts to see what still fit.


1) Board Press w/ Doubled MBs:
45x2x10
(add MBs)45x5,95x5,135x5
(2 Board)185x3,225x3,275x1
(3 Board, breaking in shirt)(add Metal Ace Pro)315x2x1
(switch to old Phenom)315x1

2a) DB Lying Tric Ext: 25x15,35x2x12

2b) Blast Strap Rear Delt Flies: 3x10

3) 1-Arm DB Side Raises: 3x10,8,8

Time to rest, eat and get ready to train some athletes in a bit.

Mike Brookman
12-30-2010, 10:39 PM
Training got pushed back to late this week..so hit some heavier benches while breaking in a shirt and will hit accessory work tomorrow.

Thursday, 12/30/10

ME Bench

Trained athletes before we hit it today and they all stuck around to help load, spot and watch...definately great when the kids your training see you actually move some weight instead of barking out orders.


Bench: 45x10,45x5,95x5,135x5,185x3,225x1
Bench w/ Shirt: 315x1,365x1,405x1,455x1

That was it today..was short on time but I learned in the next few weeks as my body adjusts to handling heavier weights again, that I will need MUCH more weight to get this shirt to touch!

Coke
12-31-2010, 04:31 PM
Wow dude, look like it's on now...those are serious numbers, and just for starters, lol.

Mike Brookman
01-02-2011, 12:12 PM
yea its coming around, my body is beat up right now just because its not use to throwing much heavy stuff around, so it will take time to work everything back into shape...


On to today

Sunday, 1/2/11

First squat of the New Year.

1) Box Squats w/ BBs+PBs:
45x10
(add PBs)45x5
(add BBs)45x5
135x3
(add briefs)
225x2,275x2,315x3x2

Then dropped back a bit to work on speed more since I was alone in the garage.

225x3x2

2) Speed Deads w/ Orange Short Bands: 5x1

3a) Seated PB Leg Curls: 3x15

3b) Stand Strap Crunches: 3x10

4a) GB Side Bends: 3x12

4b) Hex Pinch Grip Holds: 3x30 sec

Mike Brookman
01-04-2011, 07:43 PM
Tuesday, 1/4/10

DE/RE Upper

1) Speed Bench to 2BD w/ Chains and MBs:
45x10,5
(add chains)45x5
(add MBs)50x3
100x3
140x9x3

2) Cage Military Presses: 3x10

3a) Wide Grip Lat Pulldowns: 1x10,1x6,1x12

3b) BB Shrugs(no straps): 135x12,225x10,315x6

4) DB Rear Delts on Incline: 15x2x35

5) DB Rear Delt Swings on Incline: 45x60,25x30,12x10

6) V-Bar Pressdowns: 3x20

This was a day to test out some stuff and experiment..definately will feel it in the shoulders and back tomorrow...

Coke
01-04-2011, 08:44 PM
Fine sessions for both days man.

Mike Brookman
01-05-2011, 03:46 PM
Wednesday, 1/5/10

DE Lower

1) ABGM: 45x2x8,95x5,135x5,185x5,225x5,275x5,315x5

2a) GHR w/ PB: 3x8

2b) Stand Crunches w/ BB hooked to GHR: 3x10

3a) Adductors w/ PB: 3x10

3b) DB Side bends: 3x10

Mike Brookman
01-07-2011, 11:59 AM
Friday, 1/7/11

ME Bench

Our schedules didnt match up well today so I had to go at it alone..so I just worked some good sets of 3 instead of going for a true max.

1) Floor Press w/100lbs chains: 45x10,(w/1ch)45x5,(w/2ch)45x5
95x5,135x3,155x3,175x3,185x2x3

2) Cl Grip Board Press Strip sets:
1x3B(5),2B(5),1B(5)(total 15 reps)
1x3B(10),2B(8),1B(5)(total 23 reps)

3a) DB Rows: 3x12,5,10

3b) V-Bar Pressdowns: 3x20,10,8

4a) DB Curls: 3x8

4b) Dragon Flags: 3x8

Mike Brookman
01-09-2011, 09:02 AM
Saturday, 1/8/11

1) Speed Deads(Sumo):45x10,135x5,135x5,185x3,225x1,275x1,315x4x1

2) Dead Stop Front Squats off Pins: 135x8,185x5,225x5

3) Leg Press: 3x10,10,8

4) Calf Raises: 3x10

5) Stand Abs: 3x15

Mike Brookman
01-11-2011, 05:37 PM
Tuesday, 1/11/11

DE/RE Upper Day

I have been playing around with the DE day and making a high volume accessory day after speed bench..so far its pretty good..gonna stick with this as long as I can.

These workouts I am really keeping as fast a pace as I can after the speed work...this was all done in 50 minutes..I am gassed!

1) Speed Bench: 45x10,45x5,95x3,135x3,155x3,165x2x3,185x3x3

2) Cage Military Press(against the posts): 3x10

3a) DB Shrugs w/ MB: 1x9,1x6,1x12

3b) Wide Grip Lat Pulldowns: 1x9,1x6,1x12

4a) DB Rear Delts on Incl: 3x25

4b) Incl DB Lying Tic Ext: 3x15,12,12

5) 6-Way Shoulder raises: 3x10

6a) V-Bar Pressdowns: 3x15,12,12

6b) Low Pully Rope Curls: 1x15,1x12,1x10

Coke
01-12-2011, 11:58 AM
Good deal on the high volume and speed work bro.

Mike Brookman
01-12-2011, 08:54 PM
Thanks CoCoa

Wednesday, 1/12/11

ME Lower

The plan was to do rack deads below knee, then we got to thinking and decided to double up the GBs and go for the rack deads..man that is no joke! I hit a couple big PRs and also finally edged Blane out on deads for the first time in forever.

1) Rack Deads below knee w/ Doubled GBs:
45x10,5
(add GBs)45x5,135x3,225x3,315x3,365x3,405x3,455x3,500x3(PR),520x3(PR)

2) Spider Bar High Box Foam Squats: 135x15,225x10,315x8

3a) Pull throughs w/ Band: PBx15,GBx2x10

3b) Crunches off GHR w/ BB: 3x12

4a) PB Adductors: 3x10

4b) GB Side Bends: 3x10

Coke
01-13-2011, 09:12 PM
Big day with the pulling Mike, props.

Mike Brookman
01-14-2011, 11:57 AM
Thanks man. Things are starting to come together for a good run at a 600 pull for the first time in April. Hopefully the train keeps moving forward.

Mike Brookman
01-14-2011, 08:47 PM
Friday, 1/14/11

Today was suppose to be an ME Upper day, but I didnt have a spotter so I improvied and hit some reps.

1) DB Bench w/ Fat Gripz: 1x15,1x10,1x10

2a) DB Flies w/ Fat Gripz: 3x15

2b) 2-Handle Lat Pulls: 1x15,2x10

3) Fatman Blast Strap Pullups: 2x8

4a) DB Incl Tate: 25x2x10

4b) DB Incl Rolling Ext: 25x2x10

4c) Crush Press: 25x2x10

4d) Tric Ext on end of GHR: bwtx2x10

Mike Brookman
01-15-2011, 02:16 PM
Saturday, 1/15/11

Squat Day

1) Fully Susp Chain Squats(150lbs chains total): 45x10,45x5
(2ch)45x3
(4ch)45x3
(6ch)45x3
135x2,225x2,245x6x2

2) Dead Stop Front squats off Pins: 1x10,1x8,1x6

3a) GHR: 3x10

3b) Seated Calf Raises: 1x20,2x15

4a) Stand Band Crunch: 3x12

4b) DB Hammer Curls: 2x15

Mike Brookman
01-17-2011, 02:35 PM
Monday, 1/17/11

DE/RE Upper

1) Speed bench w/ Fat Gripz: 9x3

2) Super wide grip Military Press: 3x12

3) DB Rear Delts on Incl: 25x3x10

4) 6 Way Delts: 5x3x10

5a) V-Bar Pressdowns: 3x10,10,8

5b) DB 1-arm Crossbody Hammer Curls: 3x10,10,8

6a) 1-Arm Lying Crossbody Tric Ext: 3x10,8,8

6b) BB Curls: 3x10,10,8

All done in about 50 minutes...

Mike Brookman
01-18-2011, 06:27 PM
Tuesday, 1/18/11

Squat Day

Testing out some gear today to see it fits now. My bwt is down 10lbs in the last couple weeks, so what I use in April will be largely determined by what I weigh at that time.

1) Squats (Raw): 45x2x5,135x5,225x3,315x2,405x2

2) Squats in gear: (briefs) 495x2,545x2,(add TRex suit)600x2

3a) Band Pullthroughs; PBx10,GBx2x10

3b) Stand Band Crunches: GBx15,BBx2x12

4) GB Side Bends: 3x12

Coke
01-18-2011, 09:01 PM
Like those squats man, good job.

Mike Brookman
01-20-2011, 09:17 PM
Thursday, 1/20/11

Blane was stuck at work, so I couldnt go heavy today with the original plan..so I hit up some lighter work while training a client.

1) DB Incline: 1x15,2x10

2a) DB Flies: 3x15

2b) 2-Handle Lat Pulldowns: 1x12,2x10

3a) DB Hammer Curls: 3x10,8,8

3b) Low Pully Stab Ball Crunches: 3x8

4a) DB Incline Tates: 2x10

4b) DB Lying Tric Ext: 2x10

4c) DB Crush press: 2x10

4d) Bwt Tric Ext on end of GHR: 2x10

Mike Brookman
01-24-2011, 02:57 PM
Monday, 1/24/11

Quick workout in today as I wont have time tonight and I am getting a root canal tomorrow morning..yay.

1) Speed Bench w/ Chains: 45x10,45x5
(add 2ch)45x5,95x3,135x3
work sets: 9x3

2) DB Rear Delts(Standing): 4x25

3) 6-way Delts: 4x10

4a) Rope Pressdowns: 4x12

4b) DB Crossbody Hammer Curls: 2x10,3x10,8,8

5a) DB Preacher Curls: 3x8

5b) Bench Dips: 3x8

Coke
01-25-2011, 10:56 AM
I am getting a root canal tomorrow morning..yay.

Root canals are no joke, good luck with that bro.

Mike Brookman
01-26-2011, 08:17 PM
Root canal was easy yesterday, could have trained last night if not for my kid's function I had to attend..so I went at it today and hit a big PR..

Wednesday, 1/26/11

ME Lower

1) Rev BB Deads: (conv)45x10,45x5,135x5(add bands): 225x3,315x3,(sumo)405x1,495x1,585x1,(conv)675xMiss,(sumo)675xMiss,(add Titan Suit)(sumo)675xMiss(straps too tight to get into good position...finally one last stab at it as it was essential that I get this number today...loosened straps went back to trusty conventional and NAILED it..675x1(20lb All Time PR)

2a) BB Shrugs: 135x15,225x10,315x8,405x8,225x10

2b) DB Rows: 3x10,10,8

3a) Crunches off end of GHR w/ BB: 3x12

3b) High Pully Side bends w/ Rope: 3x10

Done and very happy today..the word for the day according to Blane after my continuous resolve to get that 675 is "Perserverance" hahaha

Did video with the new FlipCam today...videos will follow later.

Mike Brookman
01-28-2011, 10:52 PM
Friday, 1/28/11

ME Bench

Today I decided to take some raw weight and work for a heavy double or triple..I am trying to get more raw work in along with my shirt work but the raw work is coming along at a snail's pace right now..but eventually it will pick up.

1) Rev GB Bench: 45x10,95x8,135x5,185x3,225x3,275x3,315x3,365x2

2) Cl Grip Bench: 5x5

3a) DB Incline: 3x15,10,10

3b) T-bar Rows: 90x15,135x10,180x8

4a) 2-Handle Lat Pull w/ Fat Gripz: 3x15,10,10

4b) DB Flies: 3x12

5a) Stand Strap Crunches facing machine: 50x15,100x2x10

5b) DB Side Bends:65x3x12

Coke
01-29-2011, 06:27 PM
You are doing very well dude, starting to bring about your a-game.

Mike Brookman
01-29-2011, 10:40 PM
Thanks man. Things are starting to come together again finally.

Saturday, 1/29/11

Deload Squat

1) Box Squats w/ chains: 45x8,45x5,(2ch)45x5,(4ch)45x3,135x3,(add TRX suit)(6ch)225x6x2,315x2x2

2) Front Squats off Pins: 1x10,2x8

3a) GB Pull Throughs: 3x12

3b) Seated Calf Raises: 2x25

Mike Brookman
01-31-2011, 02:45 PM
Monday, 1/31/11

Accessory Day

1) Super wide grip Military Press: 3x15/60s

2) Bent over rear DB laterals: 4x15/45s

3)Rear Delt DB Swings on Incline: 45x2x35, 35x25/60s

4a) Rope Pressdowns: 2x10,3x12/0s

4b) DB Hammer Curls: 2x10,1x10,1x8/45s

5a) BB Curls: 3x8/0s

5b)DB Tates: 3x15/45s

6a) Incline BB Tric Ext: 3x15/0s

6b) BB Curls w/ slow negative: 2x8/45s

Mike Brookman
02-03-2011, 05:20 PM
Thursday, 2/3/11

I came down with Strep Throat yesterday so this week is a little off on which days I train. We plan to bench heavy tomorrow so I got in a little back and accessory stuff. Most of the below workout was no weights, just bodyweight.

1) Blast Strap Rows: 4x12

2) Blast Strap Fat Man Pullups: 4x8

3) Blast Strap Curls: 3x10

4) Low Pully Rope Curls w/ Slow negative: 3x10

5) Medicine Ball Slams: 3x10

6) Knee ins with feet in blast straps: 3x8

The knee ins are much tougher than they look..hahaha...

Mike Brookman
02-05-2011, 04:00 PM
Saturday, 2/5/11

Squat Day

Had to test out some full gear for fit today, nothing heavy....

1) Squat: 45x2x5,135x5,135x3,225x3,(add briefs)315x1,(add TRX suit)405x1,495x2x1

2) Speed Deads w/ Pred Briefs: (conv)225x1,(sumo)225x1,(conv)315x1,(sumo)315x1,(sumo)405x2x1

3) Knee ins w/ Feet in Blast Straps: 3x8

4) High Band Side Bends: 3x12


That was it today, still feeling a little under the weather, so just got the main work done and got out.

Mike Brookman
02-22-2011, 09:13 PM
Well its been an interesting last couple weeks..my house has been sick for the better part of this time, and I was down and out for about 10 days myself..then just needed some recovery time before I felt up for the gym. Got back into it today and surprisingly dont feel too weak ha.

Tuesday, 2/22/11

DE Bench

1.) Speed Bench: 3 grips, 9x3

2) Hammer Lat Pulldowns: 140x10,190x2x8

3a) Rev EZ Bar Curls: 2x10(warmup), 3x10

3b) V-bar Pressdowns: 2x10(warmup), 3x15,12,12

4a) EZ Bar Preacher Curls: 3x10

4b) DB Lying Tric Ext: 40x3x10

Mike Brookman
02-28-2011, 12:06 PM
Monday, 2/28/11

Did some light workouts last week, nothing worth posting as I was still recovering from a 2 week sick battle. Time to get things back in gear a bit now.

Today I decided to hit a routine that some of my athletes will be doing this week..its definitely a fun one if you keep the pace fast. This is a workout from the Lean Hybrid Muscle-Reloaded program by Elliott Hulse and Mike Westerdal. Definitely a great manual and tons of great information and workouts.

1) BB Incline Bench: 45x10,5
95x5,135x5,155x5,175x5,185x5

2) Bent over BB Rows: 135x8,185x2x8/30s

3) Underhand Pullups: 3x8/60s

4) DB Overhead Press: 3x8/30-60s

5a) BB Curls: 3x10/30s

5b) Rope Pressdowns: 3x10/30s

6) Renegade Rows: 3x8/60s

Out of breath and out of shape..might have to make myself do more of these kinds of days.

Coke
03-01-2011, 11:10 AM
Glad to see you bouncing back nicely Mike. That's an interesting workout routine.

Mike Brookman
03-02-2011, 10:11 PM
Wednesday, 3/2/11

1) Spider Bar Box Squats to foam:
75x2x5,165x5,255x5,345x5,395x5

2) St Leg Deads: 135x2x5,185x3x5

3) Stand Abs w/ GB: 3x15

That was it today, short and sweet..had places to be.

Mike Brookman
03-08-2011, 02:55 PM
Tuesday, 3/8/11

1) BB Incl Bench: warmups-->1x8,1x5
work sets: 5x5

2) Blast Strap Rows: 3x8/30s

3) Chin Ups (Varying Grips): 3x8

4) DB Overhead Press: 3x8/30s

5a) BB Curls: 3x8

5b) Rope Pressdowns: 3x6/30s

Mike Brookman
03-09-2011, 05:21 PM
Wednesday, 3/9/11

1) Speed Deads:
45x8
(conv)135x3
(sumo)135x3
(conv)225x3
(sumo)225x3
(conv)315x1
(sumo)315x1
(conv)315x3x1
315x3

2) Front Squats off Pins: 135x8,225x6,275x6

3) Seated Calf Press Machine: 3x10

4a) Stand Strap Crunches: 3x10

4b) DB Side Bends: 3x10

Mike Brookman
03-16-2011, 05:37 PM
Have been hitting some workouts on the backend of the weeks, but havent had time to post..I will just pick up with today as I cant remember it all without searching my spreadsheet log.

This time of year I am coaching my daughter's travel softball team and asst coach on my son's tball team, so workouts get in wherever and whenever so there is no set day of week a particular workout gets done, as long as it gets done.

Wednesday, 3/16/11

1) Incl BB Bench: 45x2x10,5
95x5
135x2x5
185x6x3

2) Wide Grip Lat Pulldowns: 3x8/30s

3) Hammer rev grip lat pulldowns: 3x6/30s

4) Stand DB Military Press: 40x10,50x8,55x6

5a) Hammer Preacher Curl(3 sec negative): 25x10,50x10,70x8

5b) Rope Pressdowns: 3x10,10,8/30s

6) Machine Rear Delts: 3x10/30s

Then went and played some basketball with my son. Man I am out of shape for that game now.

Mike Brookman
03-22-2011, 12:05 PM
Friday, 3/18/11

1) Front Squats: 45x2x8,135x3,185x3,225x2,275x2

2) Stiff Leg Deads: 135x2x3,185x3,225x3x3

3) DB Step Ups: 3x8

4) Plate Crunches: 3x10

Mike Brookman
03-22-2011, 12:09 PM
Saturday, 3/19/11

100yd Sprints x 5

Mike Brookman
03-22-2011, 12:09 PM
Tuesday, 3/22/11

1) BB Incline Bench: 45x8,95x5,135x5,165x3,195x3,215x2,225x1

2) DB Rows: 3x6/30s

3) 3-Way Pullups(1 set wide, 1 set narrow, 1 set rev grip): 3x6/30s

4) Arnold Press: 35x6,45x3x6/30s

5a) DB Hammer Curls: 2x10

5b) Overhead DB Tric Ext: 2x20/45s

6) Plank Holds: 60 seconds

Mike Brookman
03-23-2011, 04:45 PM
Wednesday, 3/23/11

1) Front Squats to Foam Box: 45x2x5,135x5,155x3,185x3,225x1

2) St Leg Deads: 135x3,185x3,225x3

3) DB Step Ups: 3x4 per leg/30s

4) Stand Band Crunches: 3x15/30s

5) Medicine Ball Russian Twists: 2x10/30s


Conditioning: Jump Rope: 30 seconds fast, 30 seconds walk x 8

Coke
03-23-2011, 07:35 PM
Been nice and steady guy, doing good work.

Mike Brookman
03-27-2011, 09:16 PM
Saturday, 3/26/11

1a) Single Arm DB Clean and Press: 3x8

1b) Chin Ups: 3x10

1c) Low cable Rope Pulls: 3x10

2) Fast Walk: 20 minutes.

Mike Brookman
03-28-2011, 06:12 PM
Monday, 3/28/11

Last week of doing inclines for a while. Was going to do some flat benching but the gym I went to today was crowded as usual on a Monday.

1) BB Incline: 45x2x8,5,95x5,135x5,155x5,185x3(something popped in the rear delt as I was taking the weight out so I cut it short)

TRAINING ALONE SUCKS!

2) DB Overhead Press: 40x10 (This irritated the shoulder so that was it for this one)

3) Hammer Rev Grip Lat Pulldowns: 90x12,160x10,210x6

4) DB Hammer Curls: 35x10,45x8,30x15

5) V-Bar Pressdowns: 3x15,10,8

Swam for @15 minutes afterwards trying to loosen up the shoulder.

Mike Brookman
03-29-2011, 05:33 PM
Tuesday, 3/29/11

1) Spider Bar Low Box Squats: 75x2x5,165x5,255x5,345x2x5

2) St Leg Deads: 135x5,185x2x5,225x2x5

3) Stand Rope Crunches: 3x10

4) Russian Medicine Ball Twists: 2x10

Mike Brookman
03-31-2011, 04:56 PM
Thursday, 3/31/11

Today I did a little conditioning circuit.

1a) BB Thrusters: 3x10

1b) 2-Handle Lat Pulldowns: 3x10

1c) DB Swings: 3x20

1d) 3x100yd Sprints

Mike Brookman
04-12-2011, 02:33 PM
Trying to catch up with the posts.

Tuesday, 4/12/11

1) Bench: 2x10,5x5 (nothing special to report, shoulder is still bothering me so I kept this very light)

2) BB Bent Over rows: 3x8/30s

3) Rev Grip Lat Pulldowns: 1x15,2x10

4) DB Overhead Press: 25x10,35x10,45x10

5a) DB Hammer Curls: 25x12,35x10,45x8

5b) Pressdowns: 3x15/30s

Mike Brookman
09-02-2011, 01:34 PM
So it really has been a while since I posted a log..I had been training for a while and then sometime in early July, my schedule got hectic and it was hit or miss what days I was training and what I did. Then a couple weeks ago my long time training partner moved away so I am training alone again. Below is today's workout..basically I am starting a 5/3/1 routine for a while to work on getting my unequipped strength back up.

Starting out very light since its been a while since I have really trained heavy. Will adjust numbers in a month or so.

Friday, 9/2/11

1) Bench: 45x2x10,95x5,135x5,165x5,185x10

2a) DB Incline: 4x10

2b) Lat Pulldowns: 4x10

3a) Pressdowns: 4x15

3b) DB Crossbody curls: 4x10

Coke
09-03-2011, 10:04 PM
Losing a faithful and reliable training partner that way is tough.

No doubt you will find a way to see the new plans through.

Mike Brookman
09-04-2011, 09:46 PM
I will still train, I just may be derailed for a bit with gear..but I will get stronger no matter what. Thanks coke.

Mike Brookman
09-04-2011, 09:47 PM
Saturday, 9/3/11

Deadlift Day

1) Deadlifts: 45x2x10,135x5,185x5,225x5,275x8

2a) GHR: 4x10

2b) Stand Abs w/ GB: 4x15

Spent rest of time fixing up the gym as its still not in order since I moved..the new gym is 2x bigger and much nicer now.

Mike Brookman
09-05-2011, 11:02 AM
Monday, 9/5/11

1) Military Press: 45x10,45x5,95x5,135x3,155x3

2a) DB Bench: 3x10

2b) DB Rows: 3x10

3a) DB Lying Tric Ext: 4x10

3b) DB Preacher Curls: 4x10

Mike Brookman
09-08-2011, 02:59 PM
Thursday, 9/8/11

1) Bench: 45x2x10,95x5,135x3,155x3,185x3,205x3

2a) Rev Grip lat Pulldowns: 4x10

2b) BB Dead Stop Tric Ext: 4x10

3a) DB Side Raises: 3x10

3b) DB Hammer Curls: 3x10

Mike Brookman
09-12-2011, 06:15 PM
Monday, 9/12/11

1) Military Press: 45x10,45x5,65x5,95x5,115x3,135x5

2a) DB Incl bench: 25x10,35x10,45x10,55x2x10

2b) Straight Arm Lat Pulldowns: 5x10

3a) Spoon Press: 15x2x12,25x3x12

3b) Low Pulley cable curls: 5x10

Mike Brookman
09-14-2011, 02:58 PM
Wednesday, 9/14/11

1) Deadlifts: 45x2x5,135x5,185x3,225x5,275x3,315x5

2a) GHR: 5x10

2b) Stand Band Crunches: 5x12

3a) Bulgarian Split Squats: 4x10

3b) Stand BB Calf Raises; 4x15

4) Band Pull Aparts: 2x15

Mike Brookman
09-19-2011, 03:14 PM
Deload Week

Monday, 9/19/11

1) Bench: warmups: 2x10,1x5, work sets: 3x5 (40%,50%,60%)

2) Rear Delts on Incl Bench: 5x10

3) Rope Pulls to face: 5x10

4a) Rope Pressdowns: 5x10

4b) DB Hammer Curls: 5x10

Mike Brookman
09-21-2011, 03:07 PM
Wednesday, 9/21/11

Deload

1) Deadlifts: warmups: 2x5, work sets: 3x5

2a) GHR: 3x10

2b) Stand abs: 3x10

3a) Stand Calf Raises: 3x15

3b) Band Adductors/Abductors: 3x10 each way

Mike Brookman
09-23-2011, 02:44 PM
Friday 9/23/11

Deload

1) Military press: warmups: 1x8,1x5, work sets: 3x5 (40,50,& 60%)

2a) DB Bench: 5x10

2b) Wide Grip Lat Pulldowns: 5x10

3a) DB Tate Press: 5x10

3b) DB Preacher Curl: 5x10

Mike Brookman
09-26-2011, 03:16 PM
Monday, 9/26/11

Wk 1 of 5/3/1 (2nd Cycle)

This will be the last lighter cycle on 5/3/1 as I am starting to get back into the swing of things now..In four weeks, will adjust the weights up and work with heavier lbs on the %s.

1) Bench: 45x10,45x5,95x5,135x2,165x5,195x5,215x5

2a) DB Rear Delts on Incl: 25x5x10

2b) Hang Cleans from dead stop in Rack: 5x5

3a) Rope Pressdowns: 5x10

3b) DB Hammer Curls: 5x10

Mike Brookman
09-27-2011, 03:12 PM
Tuesday, 9/27/11

1) Box Squats: 45x2x5,135x5,185x2,225x5,275x5,315x5

2) ABGM off Pins: 5x10

3a) Low Pully Stab Ball Crunches: 3x12

3b) Medicine Ball Twists on floor: 3x10

Mike Brookman
09-29-2011, 02:04 PM
Thursday, 9/29/11

Angry workout today..thank God for the gym to relieve tensions.

1) Military Press: warmups: 1x8,1x5,1x3
work sets: 3x5

2a) DB Bench: 3x10

2b) Lat Pulls w/ Elbows in bands: GB x3x10

3a) DB Tate Press: 3x10

3b) DB Preacher Curl: 3x10

Coke
09-29-2011, 09:08 PM
No joke, the gym is like therapy for most people - stay strong man.

Mike Brookman
09-30-2011, 03:51 PM
Friday, 9/30/11

1) Deadlifts: 45x2x5,135x5,225x5,275x5,315x5

2a) GHR: 5x10

2b) Low Pulley Stab Ball Crunches: 5x10

That was it today, was training my brother today and time was a little longer than we had hoped.

Mike Brookman
10-04-2011, 03:13 PM
Tuesday, 10/4/11

Wk 2 of 4 (2nd cycle)

1) Bench Press: 45x10,45x5,95x5,95x2,135x1,175x5,205x3,225x5

2a) DB Rear Delt Swings on Incl: 3x50

2b) 1-Arm DB Clean and jerk: 3x5

3a) V-Bar Pressdowns: 3x12

3b) Seated BB Curls: 3x10

Mike Brookman
10-05-2011, 03:05 PM
Wednesday, 10/5/11

1) Low Box Squats: 45x2x5,135x5,185x1,225x3,275x3,315x3

2a) ABGM: 3x10

2b) Stand BB Calf Raises: 3x15

3a) Low Pulley Stab Crunches: 3x10

3b) Medicine Ball Russian Twists on floor: 3x10

Coke
10-06-2011, 08:18 PM
Nice job Mike.

Mike Brookman
10-07-2011, 03:08 PM
Thanks Coke.

Friday, 10/7/11

1) Military press: 45x2x5,65x3,95x1,105x3,125x3,135x3

2a) DB Incl Bench: 5x10

2b) Lat Pulls w/ Elbows in bands: 2GBsx5x10

3a) DB Crush Press: 2x10

3b) DB Preacher Curl: 2x10

4a) DB Incl Crush press: 3x10

4b) DB Incl Curls: 3x10

Mike Brookman
10-10-2011, 03:36 PM
Monday, 10/10/11

Wk 3 of 4, Rd 2

1) Bench: 45x10,45x5,95x3,135x1,185x5,210x3,235x5

2a) DB Rear Delts on Incl: 15x15,35x2x10

2b) DB Side Raises: 3x10

3a) Fast Band Pressdowns: 4x25

3b) PB Curls: 4x10

3c) Fast MB 1/2 Curls: 4x10

Mike Brookman
10-12-2011, 04:00 PM
10/12/11

1) Box Squat: 45x5,135x5,135x3,225x5,275x3,315x5

2a) Hypers on GHR: 3x10

2b) Stand BB Calf Raises: 3x15

3a) Seated PB Leg Curls: 3x15

3b) Stand Strap Crunches: 3x12

Mike Brookman
10-14-2011, 02:05 PM
Friday, 10/14/11

1) Military Press: 45x2x5,95x2,110x5,135x3,145x5

2a) DB Bench Palms In: 35x10,55x3x10

2b) Hang Cleans from Pins in rack: 4x5

3a) BB Drag Curls: 3x10

3b) DB Incl Lying Tric Ext: 3x10

3c) Bodyweight Tric Ext off GHR: 3x10

Mike Brookman
10-17-2011, 03:18 PM
Monday, 10/17/11

Deload Week

The Dungeon was full today with my brother and daughter. My daughter hit her first workout in a while due to her playing multiple sports the last few months. Now its time for her to buckle down and get serious in the offseason to achieve the goals she has set for herself!

1) Bench: warmups:45x10,95x5
40% x5
50% x5
60% x5

2a) DB Rear Delts on Incl: 15x15,35x2x10

2b) DB Side laterals: 3x10

3a) Band Pressdowns: 3x25

3b) Bwt Tric Ext on GHR: 3x10

3c) PB Curls: 3x10

3d) Fast 1/2 Curls w/ MB: 3x15

4) Band Pull aparts: 3x10

Mike Brookman
10-19-2011, 03:59 PM
Wednesday, 10/19/11

1) Deadlifts: 3x5 (40%,50%,60%)

2a) Seated GB Leg Curls: 3x10

2b) Adductors w/ MB: 3x10

3) Supermans (core work): 2x5

4) Seated Calf Raises: 90x10,145x2x10

Mike Brookman
10-21-2011, 10:53 AM
Friday, 10/21/11

1) Military press: 45x2x5, 3x5 (40,50,60%)

2) Chain Pushup Strip Sets: 2 sets of 2chx5,1chx5, no chx5

3a) DB Lying Tric Ext: 3x15

3b) BB Drag Curls: 3x10

Coke
10-21-2011, 09:45 PM
Got the family in the mix this week, good deal.

Mike Brookman
10-24-2011, 03:08 PM
The kids love to train. They cant stay out of the gym..my 6yr old son is a brute. I better get moving fast soon or he will catch me in no time. lol


Monday, 10/24/11

Week 1 Cycle 3

1) Bench: 45x10,95x5,135x1,170x5,195x5,220x5

2a) Rope Pulls to face: 4x10

2b) MB Side Laterals: 4x10

3a) V-Bar Pressdowns: 3x15

3b) Bwt Tric Ext on GHR: 3x10

3c) DB Hammer Curls: 3x10

3d) MB 1/2 Curl (Fast): 3x20

Mike Brookman
10-26-2011, 02:57 PM
Wednesday, 10/26/11

1) Box Squats: 45x8,45x5,135x3,185x1,225x1,260x5,300x5,340x5

2a) Hypers on GHR: 25x3x10

2b) 1-Leg DB Calf Raises: 3x10

3a) GHR: 3x10

3b) Stand Abs: 70x15,90x12,110x10

Mike Brookman
10-28-2011, 03:25 PM
Friday, 10/28/11

1) BB Military Press: 45x8,45x5,65x3,95x1,105x5,125x5,135x5

2a) DB Flyes: 25x4x10

2b) DB Rows: 45x15,65x12,105x2x10

3a) DB Tate Press: 25x12,45x3x10

3b) Chain Curls: 4x10

Mike Brookman
10-31-2011, 03:10 PM
Monday, 10/31/11

Wk 2 of 4 Cycle 3

Halloween Bench Day

My 6yr old came in again and went through an array of bwt exercises.

1) Bench: 45x10,45x5,95x5,135x3,185x3,210x3,235x5

2a) Fat Man Pullups (Feet Elevated, 1-leg in air alternating) 4x10,8,8,6

2b) Hang Cleans from Pins in Rack: 45x5,95x5,135x5,145x5

3a) Rope Pressdowns: 3x10

3b) DB Crossbody Curls: 3x10

3c) Skullcrushers from Pins: 3x10

3d) Low Pully Rope Curls: 3x10

Mike Brookman
11-02-2011, 02:42 PM
Wednesday, 11/2/11

1) Box Squats: 45x8,45x5,135x3,225x1,275x3,315x3,355x3

2a) ABGM off Pins: 3x10

2b) 1-Leg DB Calf Raises: 3x10

3a) Low Pully Stab Ball Crunches: 3x10

3b) GHR: 3x10

Mike Brookman
11-04-2011, 03:20 PM
Friday, 11/4/11

1) Military Press: 45x8,75x5,95x3,110x3,135x3,150x3

2a) DB Floor Press: 4x12

2b) Pullups (alternating wide grip and underhand): 4x6

3a) Chain Tric Ext: 3x10

3b) Chain Curls: 3x10

4) GB Pressdowns: 2x12

Mike Brookman
11-07-2011, 03:15 PM
Monday, 11/7/11

Just finished up coaching my son's football team yesterday. Finished the season 9-0-1. Awesome season and far exceeded anyone's expectations for sure. I will miss it for sure.

Week 3 of 4 Cycle 3

1) Bench: 45x2x10, (add fat gripz)95x5,135x3,155x1,(remove fat gripz)195x5,225x3,245x3

2a) Fat Man Pullups (feet on floor): 4x8

2b) DB Rear Delts on Incline: 4x10

3a) Rope Pressdowns: 4x10

3b) 1-Arm DB Preacher Curls: 2x10,2x8

4a) Skullcrushers off Pins in rack: 3x10

4b) Low Pully Rope Curls: 3x10

Mike Brookman
11-11-2011, 03:49 PM
Friday, 11/11/11

I was sick with strep throat on Wed and Thur, so passed up my workout in mid week. Getting back to it today.

1) BB Military Press: 45x8,45x5,85x3,120x5,135x3,155x5

2a) DB Floor Press: 35x12,55x2x12

2b) Pullups: 3x8

3a) BB Drag Curl: 3x10

3b) DB Tate Press: 3x12

4a) Overhead 1-Arm Band Ext: 1xMBx15, 1xPBx10 then immediately to MBx15

4b) MB 1/2 Curls (Fast): 2x15

Heading to watch Notre Dame game tomorrow in DC! GO IRISH!

Coke
11-12-2011, 05:44 AM
Just finished up coaching my son's football team yesterday. Finished the season 9-0-1. Awesome season and far exceeded anyone's expectations for sure. I will miss it for sure.

Wow, sounds great - you all must be real proud Mike!!

Hearing your 6yr old loves to lift makes my day, lol - seriously too.

Mike Brookman
11-14-2011, 02:50 PM
Yea we are very proud of the boys, especially my son. Thanks Coke

Monday, 11/14/11

Deload Week 4 of 4 Cyc 3

1) Bench w/ Fat Gripz: 45x2x5,95x3,1x5(40%),1x5(50%),1x5(60%)

2a) Wide Grip Lat Pulldowns: 3x12

2b) MB Side Raises: 3x10

3a) V-Bar Pressdowns: 3x15

3b) 1-Arm DB Preacher Curls: 3x12

3c) Skullcrushers off Pins w/ Fat Gripz: 3x10

3d) MB Curls: 3x12

Mike Brookman
11-16-2011, 04:01 PM
Wednesday, 11/16/11

Deload Week (cont)

1) Deadlifts: 3x5(40,50,60%)

2a) Seated GB Leg Curls: 3x10

2b) 1-Leg DB Calf Raises: 3x10

3a) Stand Abs w/ GB: 3x12

3b) DB Side Bends: 3x12

Mike Brookman
11-18-2011, 12:17 PM
Friday, 11/18/11

Deload (cont)

1) Military Press: 3x5 (40,50,60%)

2a) DB Incline: 3x10

2b) Chinups: 3x5

3a) 1-Arm DB Ext: 3x10

3b) BB Drag Curl: 3x10

4a) Overhead MB 1-Arm Tric Ext: 3x15

4b) PB 1-Arm Curls: 3x10

Mike Brookman
11-21-2011, 03:20 PM
Monday, 11/21/11

Cycle 4 Week 1of 4

1) Bench w/ Fat Gripz: 45x10,45x5,95x5,135x1,165x5,195x5,225x5

2a) Rope Pulls to face from floor: 5x6

2b) 1-Arm DB Side Laterals: 25x10,35x4x6/30sec

3a) DB Lying Tric Ext: 5x6

3b) DB Hammer Curls: 5x6/30sec

Mike Brookman
11-25-2011, 02:31 PM
Took Wednesday off from training due to some nagging elbow issues that came up this week. But mainly to spend time with the family for an extended holiday.

Back to work today

Friday, 11/25/11

1) Military Press: 45x2x5,65x3,85x1,105x5,120x5,135x5

2a) DB Bench: 1x15,3x10

2b) Wide Grip Lat Pulldowns: 1x15,3x10

3a) Rope Pressdowns: 3x10

3b) 1-Arm DB Preacher Curls: 3x10

Mike Brookman
11-28-2011, 12:29 PM
Monday, 11/28/11

Week 2 Cyc 4

Cutting back on weight on accessory movements this week to get the elbow healed..get the blood flow needed with lighter weights and move on.

1) Bench Press: 45x10,95x5,135x3,185x3,210x3,235x8

2a) DB Seated Power Cleans: 3x10

2b) DB Side Laterals: 3x10

3a) V-Bar Pressdowns: 3x15

3b) DB Hammer Curls: 3x12

4a) DB Incl Tate Press: 3x15

4b) DB Incl Curls: 3x10