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View Full Version : Mike Wolfe the Next Chapter!!!



bigbadwolfe
01-26-2010, 07:25 PM
Ok so Im bored as Hell and I'm also feeling very very good so its time to play!!! I'm starting at State level and gonna build my way back to the top. I got access to every piece of equipment I could need at Musclehead's Gym.

I'm now running the gym and doing all my coaching out of the place. A few things that have changed this time are
1 ~ I'm 100% raw (well wrist wraps and belt of course)
2 ~ I'm 100% clean no supps, no enhancements, nothing but good wholesome nutrition and my God given ability
3 ~ I'm deadlifting also, gonna be doing Push Pull meets
4 ~ I'm very healthy and at a Happy bodyweight of around 295-300 I'm gonna compete 275-308

I will prolly start off small at some SLP meets til I get my dead to a respectable weight and get my bench back up to mid 5's.

Sooooo here we go!!!!

1/24/10 ME Bench

3 Board Press
Warmups
bar ~ 10 reps
135 ~ 6 reps
225 ~ 3 reps
add 3 board
315 ~ 1 rep
405 ~ 1 rep
500 ~ 1 rep
585 ~ 1 rep
615 ~ miss (would been a 10 lb PR)
620 ~ 1 rep (came back got aggressive hit everything right)

4 Board Close Grips
405 ~ 3 reps
455 ~ 3 reps
500 ~ 3 reps
525 ~ 3 reps

DB Skull Crushers
50's ~ 10 reps x 3 sets

Rope Pushdowns
100 ~ 10 reps
150 ~ 10 reps x 2 sets

***** DONE *****

1/25/10 DE Deads

Speed Pulls
135 ~ 1
225 ~ 1
315 ~ 1
add Monster Mini Band
315 ~ 1 rep for speed x 8 sets

Good Mornings (starting from down position)
135 ~ 6
185 ~ 3
225 ~ 1
275 ~ 1
315 ~ 1
365 ~ 1
375 ~ 1 (10 lb PR)

Hip Bridges (bridging up on traps and heels of feet)
held for 45 seconds x 3 sets

Lying Leg lifts
BW ~ 15 reps x 3 sets

***** DONE *****

1/26/10 Back and Rear Delts

Seated Cable rows
100 ~ 10 reps
120 ~ 10 reps
140 ~ 10 reps
160 ~ 10 reps
180 ~ 10 reps

Seated Wide grip Lat pulldowns
150 ~ 10 reps x 3 sets

Face Pulls
150 ~ 10 reps
200 ~ 10 reps (was kinda heavy lost good form)
150 ~ 10 reps

DB Side Lateral Raises
50's ~ 10 reps x 3 sets

DB Shrugs
75's ~ 10 reps x 3 sets

***** DONE *****

Brian Hopper
01-26-2010, 07:29 PM
Thats awesome to see you back at it!!!!! I'm looking forward to reading your log, good luck with everything.

bigbadwolfe
01-27-2010, 04:55 PM
Floor Presses for Reps ~
Bar ~ 5 reps
135 ~ 5 reps
225 ~ 5 reps
315 ~ 5 reps
365 ~ 5 reps
405 ~ 5 reps
455 ~ 2 reps on my own 1 assisted

DB Chest Press ~
85 ~ 10 reps (DEEP)
110 ~ 10 reps x 2 (DEEP)

V Bar Pushdowns ~
200 ~ 10 reps x 3 sets

***** DONE *****

slashkills
01-27-2010, 05:07 PM
Big lifts in here dude!Just curious, why did you need assistance on DE bench?

Edit: never mind. I see it was for reps.

Brian Hopper
01-27-2010, 07:41 PM
Nice floor presses!!!

bigbadwolfe
01-27-2010, 07:56 PM
Big lifts in here dude!Just curious, why did you need assistance on DE bench?

Edit: never mind. I see it was for reps.

Just switching a few thigns around experimenting some with my training right now. Going into the Arnold in 07 I didnt do alot of speed work did more BB type stuff on my DE bench day. So just seeing if it might help to have a DE day but a little more then 50% on the bar.

bigbadwolfe
01-28-2010, 08:06 PM
Ultra Wide Sumo Pulls ~
135 ~ 1
135 ~ 1
225 ~ 1
225 ~ 1
315 ~ 1
365 ~ 1
405 ~ 1
455 ~ 1
500 ~ 1
520 ~ miss

Good Mornings (starting in down position)
135 ~ 3
225 ~ 3
275 ~ 3
315 ~ 3
335 ~ 4

Lying Leg Curls ~
90 ~ 6 reps
100 ~ 6 reps
110 ~ 6 reps

***** DONE *****

Travis Bell
01-28-2010, 08:21 PM
Good to see you around Wolf

Hope all is well

bigbadwolfe
01-30-2010, 02:38 PM
Standing Cable Curls ~
100 x 10
110 x 10
120 x 10
130 x 10
140 x 10

Bentover DB Hammer Curls ~
75's x 10 x 3 sets

Standing Hammer Curls ~
75's x 10
75's x 8
65's x 10

Sit Ups ~
15 x 3 sets

Cable Crunches ~
15 x 3

Oblique Barbell Twist ~
15 x 3

***** DONE *****

bigbadwolfe
01-30-2010, 02:38 PM
Good to see you around Wolf

Hope all is well

All is Good :)

bigbadwolfe
01-31-2010, 11:30 AM
Raw Triples ~
Bar ~ 10 reps
135 ~ 6 reps
225 ~ 6 reps
315 ~ 3 reps
365 ~ 3 reps
405 ~ 3 reps
455 ~ 3 reps

Close Grip 4 boards ~
500 ~ 6 reps touch n go
500 ~ 6 reps touch n go
500 ~ 6 reps long pauses

Pec Deck Flyes ~
150 ~ 10 reps DEEP
160 ~ 10 reps DEEP
170 ~ 10 reps DEEP

DB Chest Press supersetted with DB Tricep Press ~
Chest Press
50's ~ 10 reps
Tricep Press
50's ~ 10 reps
both x 3 sets

***** DONE *****

bigbadwolfe
02-02-2010, 06:55 PM
Was spose to do my DE deads on Monday but I was dragging ass and felt like crap. Took the day off work and slept for 13 hrs. I never do that!!!!

bigbadwolfe
02-02-2010, 06:58 PM
Feel alot better today!!!!

Speed Pulls ~
135 ~ 1 rep x 2
225 ~ 1 rep x 2
315 ~ 1 rep x 2
add purple band
315 ~ 1 rep x 8 singles

Stifflegged Deads ~
315 ~ 6 reps
315 ~ 6 reps
315 ~ 8 reps

Roman Chair Lifts ~ (holding 45 pound plate)
3 sets x 10 reps

Super Wide Sumo Stance Stiff legged Deads ~
315 ~ 1 rep
315 ~ 1 rep
315 ~ 1 rep

***** DONE *****

Tomorrow DE Bench ~ Close Grip for 6 reps with Chains

bigbadwolfe
02-03-2010, 06:51 PM
Close Grip with Heavy Chains ~
135 plus 2 chains ~ 6 reps
225 plus 2 chains ~ 6 reps
275 plus 4 chains ~ 6 reps
315 plus 6 chains ~ 6 reps
325 plus 8 chains plus 2 galvanized chains ~ 3 reps
325 plus 8 chains plus 2 galvanized chains ~ 4 reps (help on 4th)
wanted 6 reps on all but no biggee!!!

Incline Smith Machine press ~
185 ~ 6 reps
225 ~ 6 reps
275 ~ 6 reps

V Bar pushdowns ~
200 ~ 10 reps x 3 sets

Dumbbell Skullcrushers ~
50s ~ 10 reps x 3 sets

***** DONE *****

vdizenzo
02-03-2010, 06:55 PM
Welcome back big man. Impressive lifting.

bigbadwolfe
02-04-2010, 01:17 PM
Welcome back big man. Impressive lifting.

Thank you Vin!! Its nice to be back :)

bigbadwolfe
02-04-2010, 06:45 PM
Rack Pulls from just below knee ~
135 ~ 6
225 ~ 3
315 ~ 1
405 ~ 1
495 ~ 1
585 ~ 1
675 ~ 1
770 ~ 1 PR BABY!!!
800 ~ Miss

Stiff legged Sumo Deads ~
315 ~ 6 reps
335 ~ 6 reps
355 ~ 6 reps

Leg Curls ~
100 ~ 6 reps
110 ~ 6 reps
120 ~ 6 reps

20 mins on Eliptical at Home

***** DONE *****

drew
02-05-2010, 07:19 AM
Good to see you back at it Wolfy. Good luck with your new goals!

kingkong51
02-05-2010, 08:09 AM
Glad to see you back Wolfe hope to see some serious numbers in the up coming weeks.

bigbadwolfe
02-05-2010, 04:41 PM
Good to see you back at it Wolfy. Good luck with your new goals!

Thank you sir!! It feels good to be back on the grind

bigbadwolfe
02-05-2010, 04:42 PM
Glad to see you back Wolfe hope to see some serious numbers in the up coming weeks.

Well we wont see no 950 squat from me hahaha Damn Man that was HUGE!!!!
Just gonna train my ass offand see where we end up.

rinse
02-06-2010, 06:51 AM
Good luck with the comeback.

What is the most you have ever deadlifted?

bigbadwolfe
02-08-2010, 08:26 PM
Well woke up to a FREAKING BLIZZARD on my Birthday so instaed of back and bis and did shovel and plow
Burnt cals and lifted weight so Ok I missed the gym!!!

bigbadwolfe
02-08-2010, 08:30 PM
Hanging Bands ~ Light Bands (purples)
225 ~ 10 reps
315 ~ 6 reps
365 ~ 3 reps
405 ~ 3 reps
455 ~ 1 rep
500 ~ 1 rep
550 ~ 1 rep
585 ~ 1 rep
660 ~ 1 rep (light tap from spotter)
660 ~ 1 rep (spotter had hands on bar small assist)

Close Grip Hanging Bands to 3 board ~ light bands(purples)
660 ~ 3 reps paused
660 ~ 3 reps paused
660 ~ 3 reps paused

V Bar pushdowns ~
200 ~ 15 reps x 3 sets

***** DONE *****

bigbadwolfe
02-08-2010, 08:33 PM
Was spose to go DE Deads but I did heavy singles

Heavy Singles ~
135 ~ 3 reps
225 ~ 3 reps
315 ~ 3 reps
405 ~ 1 rep
455 ~ 1 rep
495 ~ 1 rep
560 ~ 1 rep NEW PR BABY!!!
585 ~ miss
585 ~ miss

Stiff Leg Deads ~
325 ~ 6 reps x 3 sets

Ultra Wide Pulls ~
325 ~ 6 singles

***** DONE *****

bigbadwolfe
02-08-2010, 08:34 PM
Good luck with the comeback.

What is the most you have ever deadlifted?

I did 560 raw tonight thats the most Ive ever done.

bigbadwolfe
02-09-2010, 06:40 PM
Lat pulldowns ~
100 ~ 10
125 ~ 10
150 ~ 10
160 ~ 10
170 ~ 10

Seated Low Rows ~
160 ~ 10
170 ~ 10
180 ~ 10

Reverse Grip Pulldowns ~
100 ~ 15 reps x 3 sets

Side Lateral Raises ~
50s ~ 10 reps x 3 sets

Face Pulls ~
150 ~ 10
160 ~ 10
170 ~ 10

Rear Delt Machine ~
150 ~ 10
150 ~ 10
120 ~ 15

Dumbbell Shrugs ~
75 ~ 10 x 2 sets
85 ~ 10

***** DONE *****

Cricket_Fire
02-09-2010, 08:28 PM
Who the hell is Mike Wolfe?


Good to see you coming back at it bro; be interesting to see how it goes raw

bigbadwolfe
02-10-2010, 08:08 PM
Who the hell is Mike Wolfe?


Good to see you coming back at it bro; be interesting to see how it goes raw

Thank you sir :)

bigbadwolfe
02-10-2010, 08:12 PM
Speed Bench Straight Weight ~ 3 reps in under 3 seconds
Bar ~ 10 reps
135 ~ 3 reps
225 ~ 3 reps
315 ~ 3 reps x 4 sets

Incline Barbell Bench ~
225 ~ 10 reps
245 ~ 10 reps
275 ~ 10 reps

Close Grip Bench Press
185 ~ 10 reps
185 ~ 10 reps
225 ~ 10 reps

Rope Pushdowns ~
100 ~ 10 reps x 2 sets
100 ~ 15 reps

***** DONE *****

bigbadwolfe
02-11-2010, 07:23 PM
Deloaded Deads with Light Bands ~
225 ~ 3
315 ~ 3
405 ~ 1
500 ~ 1
585 ~ 1
675 ~ 1
765 ~ miss
765 ~ miss right at top
725 ~ 1 smoked it

Conventional Triples of thick 45 pound plates ~
315 ~ 3
365 ~ 3
405 ~ 3

Back Extensions with bands around neck ~
1 purple band ~ 10
2 purple bands ~ 10
3 purple bands ~ 10

***** DONE *****

Pic of the Deloaded 725
http://i19.photobucket.com/albums/b163/bigbadwolfe800/17074_291090618343_679918343_340348.jpg

bigbadwolfe
02-14-2010, 06:52 PM
Standing Barbell Curls ~ preset barbells
30 ~ 10
40 ~ 10
50 ~ 10
60 ~ 10
70 ~ 10
80 ~ 10
90 ~ 10
100 ~ 10

Seated Alternate DB curls ~
40's ~ 10 each arm
45's ~ 10 each arm x 2

Standing Hammer Curls ~
60's ~ 10 each arm
65's ~ 10 each arm x 2

Kneeling Rope Crunches ~
100 ~ 15 reps
125 ~ 15 reps
150 ~ 15 reps

Decline Sit ups ~
15 x 3 sets

Ab Roller ~
15 x 3 sets

Knee Ups ~
15 x 3 sets

Standing oblique Crunches w/ 45 pound plate ~
15 x 3 sets

***** DONE *****

Pic of the Standing Hammer Curls
http://i19.photobucket.com/albums/b163/bigbadwolfe800/19074_294072573343_679918343_341132.jpg

Pic of the Seated DB Curls
http://i19.photobucket.com/albums/b163/bigbadwolfe800/19074_294071323343_679918343_341132.jpg

bigbadwolfe
02-14-2010, 06:58 PM
Raw 3 board Press ~ touch n go
Bar ~ 10
135 ~ 10
185 ~ 6
Add 3 board
225 ~ 1
315 ~ 1
405 ~ 1
495 ~ 1
585 ~ 1
625 ~ 1 PR Baby!!!!
635 ~ miss tried to pause it with press command in stead of touch n go

DB Chest Press ~
120's ~ 10 x sets

EZ Curl Bar Skullcrushers supersetted w/ EZ Curl Close grips
65 ~ 10 reps w/ 65 ~ 10 reps
85 ~ 10 reps w/ 85 ~ 10 reps
105 ~ 10 reps w/ 105 ~ 10 reps

Smith Machine JM Presses ~
135 ~ 10 reps x 3 sets

***** DONE *****

bigbadwolfe
02-14-2010, 07:01 PM
Me at 253 this past summer
http://i19.photobucket.com/albums/b163/bigbadwolfe800/l_3e09f9d62f0644ef8674fc5f791e66be.jpg

bigbadwolfe
02-14-2010, 07:07 PM
Got Small enuf to ride all the coasters this past fall at Cedar point was bout 265 in pic
http://i19.photobucket.com/albums/b163/bigbadwolfe800/l_f01254d856734a64b26f2f362ba399c5.jpg

bigbadwolfe
02-14-2010, 07:11 PM
The 6 pound burritto I ate about 2 months ago.I was the first person to do it was bulking back upto 285 kinda passed it oooppsss!!! Ate it plus both sides in 52 mins Adam from Man vs Food couldnt eat a 6 pound burritto in 90 mins w/o sides :)
http://i19.photobucket.com/albums/b163/bigbadwolfe800/l_375f1132fe1a4357b21f870226649813.jpg

bigbadwolfe
02-14-2010, 07:21 PM
Me doing some Sumo Stance Stiff Legged Deads for reps

http://i19.photobucket.com/albums/b163/bigbadwolfe800/20574_285352178343_679918343_338-1.jpg

Me doing regular stiff legged Deads for reps

http://i19.photobucket.com/albums/b163/bigbadwolfe800/20574_285356378343_679918343_338705.jpg

Mark!
02-14-2010, 11:46 PM
Mike what's going on brother! So good to see you back. Looking great!

bigbadwolfe
02-15-2010, 07:23 AM
All is good!! I feel good strength is up but the bad part is so is my body weight hahahaha!!!

Future
02-15-2010, 07:26 AM
the 6 pound burritto i ate about 2 months ago.i was the first person to do it was bulking back upto 285 kinda passed it oooppsss!!! Ate it plus both sides in 52 mins adam from man vs food couldnt eat a 6 pound burritto in 90 mins w/o sides :)
http://i19.photobucket.com/albums/b163/bigbadwolfe800/l_375f1132fe1a4357b21f870226649813.jpg

that is awesome!

dynamo
02-15-2010, 07:27 AM
wow huge change! 253! I'm envious. p.s. man vs food guy is just a fat wuss, i'm never impressed with his "accomplishments" as they look like normal portions to me hehe :D

bigbadwolfe
02-15-2010, 06:30 PM
Taking the week off from weights. Feeling a little beat up so its all cardio for me this week.

Eliptical ~ 30 mins

***** DONE *****

bigbadwolfe
02-15-2010, 06:31 PM
that is awesome!

The Burritto was a Hell of a Challenge but it was fun!!!

bigbadwolfe
02-16-2010, 08:06 PM
Eliptical ~ 30 mins

***** DONE *****

View 1
02-16-2010, 10:46 PM
The 6 pound burritto I ate about 2 months ago.I was the first person to do it was bulking back upto 285 kinda passed it oooppsss!!! Ate it plus both sides in 52 mins Adam from Man vs Food couldnt eat a 6 pound burritto in 90 mins w/o sides :)
http://i19.photobucket.com/albums/b163/bigbadwolfe800/l_375f1132fe1a4357b21f870226649813.jpg

There is a place here in California known for there huge burrittos like that, I just cannot even imagining eating all that!!! Great way to bulk up.

bigbadwolfe
02-17-2010, 07:03 PM
Eliptical ~ 30 mins

***** DONE *****

bigbadwolfe
02-19-2010, 01:18 PM
Eliptical ~ 30 mins

***** DONE *****

Mark!
02-20-2010, 04:12 AM
I need to get back on the eliptical. The treadmill has lead to a little knee ache here and there, nothing crazy though. Did you change your email Mike?

bigbadwolfe
02-20-2010, 08:07 AM
I need to get back on the eliptical. The treadmill has lead to a little knee ache here and there, nothing crazy though. Did you change your email Mike?

Nope email is still the same bigbadwolfe900@yahoo.com Did you email me? If so and I didn t respond it might of gotten deleted with all the facebook stuff on there. I just reopened my facebook account so I got like 50 messages on there everyday from facebook might of got mixed in with it.

Mark!
02-20-2010, 04:07 PM
Yeah I sent you one a few weeks ago, checking in on you before I saw you back on here.

Brian C
02-21-2010, 10:14 AM
Very impressive burrito eating Mike. Great to see you back in action.

bigbadwolfe
02-21-2010, 01:14 PM
Very impressive burrito eating Mike. Great to see you back in action.

Thank You Sir :)

bigbadwolfe
02-21-2010, 01:20 PM
Ok so I took the week off to rest my bones and joints. Well went in today wanting to take a max raw bench and see where I was. Well I think the week off might of been more counterproductive then productive.

Max Single ~
Bar ~ 10
135 ~ 6
225 ~ 1
315 ~ 1
405 ~ 1
505 ~ 1 slight tap to keep it moving
505 ~ miss (wanted no taps)
505 ~ miss

I kept floating back over my head and out of my groove. Just didnt seem to have the drive through the mid range area. I get bout 3/4 up and it would float back outta groove. Soooo I'm guessing back to the drawing board this week to figure out what I need to do to get my Raw back upto mid 500's and go from there. i know for sure I need more back and rear delt work for sure!!!

***** DONE*****

bigbadwolfe
02-21-2010, 06:14 PM
Getting my SEXY on before judging the MMA fights in Celina Ohio on 2/20/10. I got licensed bout 3 yrs ago judge about 4 to 5 shows a year. Fun and Easy money!!!

http://i19.photobucket.com/albums/b163/bigbadwolfe800/23985_308130073343_679918343_345962.jpg

bigbadwolfe
02-23-2010, 08:21 PM
135 ~ 6
135 ~ 1
225 ~ 1
315 ~ 1
405 ~ 1
500 ~ 1
570 ~ miss pulled bout half way
570 ~ miss way outta groove very ugly hahaha
500 ~ 3 singles

Stat new Program on March 23. Decided I'm not gonna make a return to Bench Pressing. Just gona train BB style escept for my Deadlift. I will be competing in the deadlift but I will never be thesame monster I was on thebench 3 yrs ago. There is no reaons for me to even try and reach that level again and put my health at risk.

At least with the deadlift everything I do is a PR for me since Ive never competed nor trained my deadlift seriously. So that will be my focus from here out. No more bench cause I've already packed on some unwantd chub trying togetmy bench back up. Time to tighten the old diet back up hit some cardio and focus on my deads!!!

bigbadwolfe
02-23-2010, 08:24 PM
Seated Lat Pulldowns behind the neck ~
100 ~ 10
110 ~ 10
120 ~ 10
130 ~ 10
140 ~ 10

Seated Cable Low Rows at an angle ~ (sitting on a bench)
120 ~ 10
140 ~ 10
160 ~ 10

One Arm DB Rows ~
75 ~ 10
80 ~ 10
85 ~ 10

Standing Barbell Partial Rows ~
135 ~ 10 reps x 3 sets

***** DONE *****

bigbadwolfe
02-26-2010, 09:45 PM
DB Press ~
50 ~ 10
65 ~ 10
75 ~ 10
80 ~ 10
85 ~ 10

Incline Barbell ~
135 ~ 10
185 ~ 10
225 ~ 10

Decline Barbell ~
135 ~ 10
225 ~ 10
275 ~ 10

Pec Deck ~
150 ~ 10
160 ~ 10
170 ~ 10

Smith Machine Close Grips (hands on smooth)
135 ~ 10 x 3 sets

DB Kickbacks ~
20 ~ 10
25 ~ 10
30 ~ 10

Straightbar Pushdowns ~
100 ~ 20 x 3 sets

***** DONE *****

bigbadwolfe
02-26-2010, 09:50 PM
Full Pulls w/ chains off 1.5 inch box (NO BELT)
135 ~ 3
225 ~ 1
315 ~ 1
add Chains 150 pounds
315 ~ 1
405 ~ 1
455 ~ 1
475 ~ 1
500 ~ miss right at top

Leg Press ~
655 ~ 10 x 3 sets

Leg Extensions ~
45 per side ~ 10 x 3 sets

Stiff Leg Deads ~ off 1.5 inch box
225 ~ 10 x 3 sets

Wide Stance Rack Pulls w/ band tension ~ 75 pounds tension at top
315 ~ 1 x 3 sets

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

Mark!
02-27-2010, 12:53 AM
You're an inspiration man. Nice lifts!

bigbadwolfe
03-02-2010, 07:40 PM
Super Sets
Straight Bar Curls
20 ~ 10
30 ~ 10
40 ~ 10
50 ~ 10
60 ~ 10
70 ~ 10
80 ~ 10
90 ~ 10
100 ~ 10

Super Setted with

Cambered Bar Pushdowns ~
50 ~ 10
70 ~ 10
90 ~ 10
110 ~ 10
130 ~ 10
150 ~ 10
170 ~ 10
190 ~ 10
210 ~ 10

DB Hammer Curls~
40 ~ 10
45 ~ 10
50 ~ 10

Super Seted with ~

DB 2 Arm Kickbacks ~
30 ~ 10
35 ~ 10
40 ~ 10

Inclined Seated DB Curls ~
40 ~ 10
45 ~ 10
50 ~ 10

Super setted with ~

Close Grips on Smith Machine ~
185 ~ 10
205 ~ 10
225 ~ 10

***** DONE *****

This is start of the program getting lean again and strong in the deads!!!

bigbadwolfe
03-02-2010, 07:45 PM
Speed Pulls ~
135 ~ 3
185 ~ 3
225 ~ 1
315 ~ 1
Add monster mini (standing on band)
315 ~ 1 x 8 sets

Behind the Neck Pulldowns ~
150 ~ 10 x 3 sets

Seated Low Rows ~
140 ~ 10
160 ~ 10
180 ~ 10

1 arm DB Rows ~
85 ~ 10 x 3 sets

Partial Deads (pull from ground to lockout then lower back to knees and back then back to lockout)
225 ~ 10 x 3 sets

Roman Chair ~
2 Medium bands around neck ~ 10 x 2 sets
3 Medium Bands around neck ~ 10

30 mins cardio

Fell on Ice tweaked kneee REALLY bad!!!

***** DONE *****

bigbadwolfe
03-02-2010, 07:50 PM
Smith Machine Becnh Press (feet up)
Bar ~ 10
135 ~ 10
185 ~ 10
225 ~ 10
275 ~ 10
315 ~ 10 x 2

Barbell Incline ~
225 ~ 10 x 2
275 ~ 10

Barbell Decline ~
225 ~ 10
275 ~ 10
315 ~ 10

Pec Deck ~
160 ~ 10
170 ~ 10
180 ~ 10

Trap Bar Pushups ~
passed

***** DONE *****

bigbadwolfe
03-02-2010, 07:53 PM
Smith Machine Shoulder Press ~
Bar ~ 10
135 ~ 10
155 ~ 10
175 ~ 10
185 ~ 10

DB Side Laterals ~
50 ~ 10 x 3 sets

Cable Face Pulls ~
150 ~ 10
160 ~ 10
170 ~ 10

45 degree Upright Rows on Cable Crossover ~
60 ~ 10
100 ~ 10
130 ~ 10
150 ~ 10

DB shrugs ~
110 ~ 10 x 3

***** DONE *****

bigbadwolfe
03-04-2010, 08:23 PM
Hanging Bands (200 pounds delaoded)
275 ~ 6
315 ~ 3
405 ~ 1
500 ~ 1
585 ~ 1
675 ~ 1
765 ~ miss (bout half way)
765 ~ miss
735 ~ 1 (10 pound pr)

Leg Press ~
655 ~ 10 x 3 sets

Leg Extensions ~
90 ~ 10 x 3 sets

Leg Curls ~
45 ~ 13 x 3 sets

Calves ~
255 ~ 10 x 3 sets

***** DONE *****

Mark!
03-04-2010, 08:51 PM
Looks awesome Mike!

bigbadwolfe
03-12-2010, 06:36 PM
Missed a few workouts due to the Arnold weekend but its all good!!!

Started my "Damn Lifestyle" and "Damn Training" this day!!!

3000 calories a day max time to come back down got to fat during the fall and winter need to drop bout 100 pounds!!! Yep I said 100 pounds. I want to get down to the original plan of 210 or under. I'm 300ish right now. Still gonna pull heavy but everything else will be focused towards my " Damn Cut "

DB Flat ~
50's ~ 25 x 5 sets

DB Incline ~
50's ~ 25 x 3 sets

Barbell Decline ~
135 ~ 25 x 3 sets

Pec Deck ~
100 ~ 25
110 ~ 25
120 ~ 25

***** DONE *****

bigbadwolfe
03-12-2010, 06:38 PM
Smith Machine Shoulder Press ~
Bar ~ 25
135 ~ 25 x 4 sets

DB Side Laterals ~
25 ~ 25 x 3 sets

Face Pulls ~
100 ~ 25 x 3 sets

Rear Delt Machine
100 ~ 25 x 3 sets

Barbell Shrugs ~
225 ~ 25 x 3 sets

***** DONE *****

bigbadwolfe
03-12-2010, 06:41 PM
Rack pulls off 3.5 inch box (bout 2 inch below knee)
Bar ~ 1
135 ~ 1
225 ~ 1
315 ~ 1
405 ~ 1
495 ~ 1
585 ~ 1
605 ~ 1
635 ~ 1
655 ~ miss
600 was my goal so Im pretty happy here!!!

Leg Press ~
655 ~ 12 x 2 sets
655 ~ 15

Leg Extensions ~
100 ~ 12 x 3 sets

Stiff Legg Deads in Smith Machine on 6 in blocks ~
225 ~ 10 x 3
225 ~ 10 (ultra wide)

Calf Raises ~
90 ~ 12 x 2
90 ~ 15

***** DONE *****

Mark!
03-12-2010, 08:11 PM
Solid Rack Pulls Mike. Good luck on this "damn cut." Having a blast on mine.