Mike Danforth training log

[mike danforth]

I returned to the gym about 6 weeks ago after a 45 month layoff..let's see how far I can go to return to where I was before.

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

3/8/09

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

extentions 4x10

leg curls 4x10

standing abs 4x15

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

[mike danforth]

3/10/09

bench 265x3x3

3 board 285x3, 305x3

dumbell incline extentions 35x8x2, 40x8x2

1 arm reverse pushdowns 4x10

hammer curls 50x10x4

[mike danforth]

3/12/09

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

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

leg curls 4x10

hyper extentions w/45 lb plate 4x10

incline rear delt flies 40x10x4

standing abs 4x 10

[mike danforth]

3/13

shoulder press 135x8x4

rotator cuff work 4 sets each arm

4 board press 275x5, 305x5

pushdowns 4 x10

[mike danforth]

3/15
squats belt only 385x3x3 starting to feel better...I miss the monolift though..
extentions 4x10
curls 4x10
abs-leg raises4x15 or so....

[vdizenzo]

Mike, it's very cool to have you here. You are a great lifter. We will all benefit from your return.

[mike danforth]

thanks Vin....I'm gonna email you some questions about bench shirts...

[mike danforth]

3/17

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

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

incline dumbell extentions 40x10,45x8x3

cable flies 4x10

bodyweight dips 4x12

[mike danforth]

3/19

Stiff leg deads off a 2" block 335x5x3

Shrugs 335x8x4

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

Hyperextentions w/55 lb dumbell 4x10

incline rear delt flies 40x8x4

standing abs 5x10

[mike danforth]

3/20
rotator cuff work

shoulder press 135x6x2,155x6,175x6

4 board press 315x3,335x3,355x3

pushdowns 4x10

cable curls 5x10

[mike danforth]

3/22

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

[mike danforth]

3/24

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

incline dumbell extentions 45x8,50x8,55x6x2

cable flies 4x10

bodyweight dips 4x12

[mike danforth]

3/26

stiffleg deads off a 2" box 295x5x3

shrugs 345x8x4

pulldowns 4x10 no shoulder pain....

hypers holding a 60lb dumbell 4x10

incline rear delt flies 50x8x4

standing abs 4x12

[mike danforth]

3/27

rotator cuff work

shoulder press 135x6x2,165x6,185x6

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

pushdowns 4x10

cable curls 6x10

[mike danforth]

3/31
Bench went with 2 boards, a bit easier on my rotator cuff
275x3,315x3,325x3... 225x5 off my chest

incline dumbell extentions 50x8,55x8x3

cable flies 4x12

bodyweight dips 4x12

curls

[mike danforth]

4/2
deadlifts no belt 425x3,455x3x2
shrugs 425x8x4
pulldowns
hypers with a 60 lb dumbell 4x10
incline rear delt flies 50x8x4
standing abs 4x12

[mike danforth]

4/4
rotator cuff work

shoulder presses 135x8x4

close grip 4 boards 275x5x3

pushdowns 4x10

cable curls 6x10

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

[mike danforth]

4/5

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

picked up a reverse hyper and possibly a monolift

[mike danforth]

4/7

Bench 275x3x2 315x1

2 boards 330x2x2

Incline dumbell extentions 60x8x4

cable flies 4x10

bodyweight dips 4x10

[mike danforth]

4/9

Deadlifts with belt 475x3x3

Shrugs 425x8x4

pulldowns 4x10, no shoulder pain yea

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

standing abs 4x10-12

[mike danforth]

4/11

rotator cuff work

Machine shoulder press stackx4x10

close grip bench 225x5x2

pushdowns 4x10

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

[mike danforth]

4/14

Bench 275x3, 320x1
2 board 335x2x2

tate presses with 45lb dumbells 4x10

cable flies4x10

bench dips with 100lb plate 3x12

cable curls 4x12

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

[scott rowe]

mike you probably don't remember me did a few small meets w/ russ years ago and saw u at arnold. are you going to stay with double ply gear or go back to single ply gear?

[mike danforth]

Scott,
I'm gonna stay with the double ply, although I'll get a single ply Katana to start with. Gonna have to get used to the shirts again....

[mike danforth]

4/16

Deadlifts 425x3x3

stifflegs 335x5

pulldowns 4x8

reverse hypers 4x10-12

leg curls 4x10

abs-leg raises 4x12


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