Michaelk growing to Aus

[michaelk]

So the plan at this time is to do the Ironman in LA and seven weeks later the Aus Pro in Melbourne.

Melbourne is the sure thing, LA is the dream...but got to get the $$$ in line, looking good for it though at this time.

I thought once or twice a week I'd post up some of my progress and some workout details of differing sessions I've had.

I mix my weeks up so I have a heavy week, a light week and a DORIAN week, judging by what I've done recently and how I'm feeling with niggles and such.

So this week, I went to a basic heavy straight sets week after doing a light/supersets week last. I am not doing the supersets as much as last time, as I had no trouble with my condition/hardness and felt that some basic heavy lifting or heavy with drop sets should assist me in putting on the mass I want for this time round.

Currently weighing 105 first thing in the morning, and hoping to knock on the door of 109 before dieting, which is planned to start on November 2 at this time.

Yesterdays Quads and Calves.

5 sets of Leg Extensions - 25 reps per set, the last being a drop set. This is just a pre exhausting warm up- almost did the stack.

Leg Press (at Harbour fitness we have a HOIST branded leg press which feels more like a Hack/Press and puts more load on the quads than hips and knees).

Did 5 sets of 8-12, starting at 2 plates per side, and getting up to 10 for 8 reps. That was pretty tough, and only just managed the 8.

Next was Squats: H to C (hams to calves- they get in the way of going deeper), 5 sets of 6-12, 60k, 100k, 130k, 160k, and another at 160.

Was pretty happy with those last two after the heavy leg pressing, and even happier that the niggly back stood up to it.

Seated Calf raises: 5x 10-12, 20k, 40, 60, 80, 90kg.

Hope to bring you something next week, different week-different training style.

Mike

[Daniil]

Will be watching with interest :nod:

[Pseudonym]

Subbed. :grin:

[Luigi]

Subbed. :grin:

we can sub threads ?

[startinfromscratch]

awesome mike! your training should be most interesting!

[Gym rat]

Cool good stuff Mike look forward to reading about your progrees each week.

[jono]

nice work i think all will be watching :nod:

[mr natural]

how you gonna feel when and if mike deb kicks your arse at the iron man mike? :pfft:

[samoan_muscle]

How you gonna feel when i kick your arse next year brent? Sore?

[mr natural]

ahhh your to easy madam, think i might go pro so i can give mike a whippin :pfft:

[Pseudonym]

Subbed. :grin:

we can sub threads ?

You can indeed. At the bottom of the page, there's a couple of links - "Subscribe topic" and "Bookmark topic". More info here:

faq.php#f80

[bigmd]

how you gonna feel when and if mike deb kicks your arse at the iron man mike? :pfft:

??? there wont be any arse kicking on my part, im off in 2010 to grow and back on deck 2011.

[Optimass]

About time MK - journal has been good for me ... look forward to seeing your progress mate ... :clap:

(ummm ... oh yeah I'm only holiday :oops: ... can't help myself ,,, bloody forum :pfft: )

[michaelk]

Subbed. :grin:

Ignorant me..... what does subbed refer to?

[startinfromscratch]

Subbed. :grin:

Ignorant me..... what does subbed refer to?

subscribed to your journal bro, so he gets emailed when u post up...

[michaelk]

Had a bit of an off week, initially after hanging with Justin last week....I was feeling a little undersized and wondered if I should be doing the show so soon before putting on more size.

We were lucky enough to have BigKiwi train at Harbour Fitness last Friday, this is a VERY pro bodybuilder friendly gym and he was very well received. I made a wise choice to train chest the day before him so I wouldn't have to join in and embarrass myself. A choice well made, he was repping 220 on the bench (after some light 140k warm ups....in his sunglasses as pointed our by a younger member). Frankly I was nervous just spotting him, that'd be a hell of an upright row if needed, which it wasn't.

After banging out a good set of about 8, we looked up to see the whole gym had stopped to watch (just as they did when he walked in) and then gave a round of applause- something I've never seen in a gym in 20 years!

Everyone including and especially gym managment loved having him in there!

So, I was a bit doubting this week for a day, till I decided to just hammer the workouts harder, especially the squats and make sure what I show onstage in LA belongs there, Justin and Mike D really gave me the rev up I needed to get my shit together.

Then I was sick of a couple of days with some stomach bug, but got back to training yesterday.

Squatted 6 sets of back squats up to 200k on our 3D Smith Machine- it still moves the bar backward and forward like a regular bar. Followed by 4 sets of Front Squats up to 135k.

Was wearing my BSc Kompression pants and training next to a very slim Oly Lifter (who was also Front Squatting well over 100k) and he had under Armour Comopression on. We chatted about it, and he said he wasn't allowed to wear my brand because it's considered cheating as it gives too much assistance, a nice endorsment in my book that they don't just look the part but do the job - which I already knew.

So today, just Chest and Calves.

normally I wouldn't do basic heavy weeks twice in a row but was enjoying it last week so decided to have another one.

After a couple of pec fly warm ups I did Incline Benches.

Inspired by justin decided to go to my limit, did 6 sets aiming for reps of 8-10 on average, getting up to 140k for 5 reps (a PB on the incline bench), then flat fyes- 4 sets up to 35k, I don't go as heavy as Marc, as I have a bi niggle I'm always wary of. But was well pumped and smashed after that.

Next was calves- light day. 6 sets, reps of 20; 25; 30; 30; 30; 30.

The last 3 involve multiple drops or rest pause with one minute rests between sets and are a real screamer. They were hugely pumped after that, and unfortunatley had a not so nice dual cramp in each calf when I went to stand up later on.

All in all a fun workout, with big weights for me, and super painful calf training which I enjoy:)

til next time,

"I'm Lifting Seattle"

[michaelk]

Proof that it is a good idea to decide what you are going to do before you get to the gym.

I love punishing quads because the fact is they need it, and this is one I might not have followed through on if I worked it out instinctively.

Couple of sets of extensions to warm up, 20 reps.

Then, using the HOIST leg press,

1plate per side, 40kg- 20Reps, 2 mins rest

2PPS, 80kg- 20Reps, 2 mins rest

3PPS, 120kg- 20Reps, 2 mins rest

4PPS, 160kg- 20reps, 2 mins

5PPS, 200kg- 20reps, 2 mins

5 1/2PPS, 220kg- 20 reps, 2 mins

5 3/4PPS, 230kg- 15 reps (10sec rest pause set), 2 mins

5PPS, 200kg- 15 reps, 2 mins

4PPS, 160kg- 19 reps, 2 mins

3 1/2PPS 140kg- 20 (rest pause set).

I literally did not get off the machine but rolled off and fell to the floor- this piece has you lying on your back like a horozontal hack squat.

The pump was so crazy, it felt like it lasted for 2 days!!!!!!

Kids- try this at home :twisted:

[Pseudonym]

:crazy:

I mean that in the nicest possible way, of course. :wink:

[Gym rat]

Proof that it is a good idea to decide what you are going to do before you get to the gym.

I love punishing quads because the fact is they need it, and this is one I might not have followed through on if I worked it out instinctively.

Couple of sets of extensions to warm up, 20 reps.

Then, using the HOIST leg press,

1plate per side, 40kg- 20Reps, 2 mins rest

2PPS, 80kg- 20Reps, 2 mins rest

3PPS, 120kg- 20Reps, 2 mins rest

4PPS, 160kg- 20reps, 2 mins

5PPS, 200kg- 20reps, 2 mins

5 1/2PPS, 220kg- 20 reps, 2 mins

5 3/4PPS, 230kg- 15 reps (10sec rest pause set), 2 mins

5PPS, 200kg- 15 reps, 2 mins

4PPS, 160kg- 19 reps, 2 mins

3 1/2PPS 140kg- 20 (rest pause set).

I literally did not get off the machine but rolled off and fell to the floor- this piece has you lying on your back like a horozontal hack squat.

The pump was so crazy, it felt like it lasted for 2 days!!!!!!

Kids- try this at home :twisted:

I might try that :shifty:

[nzmusclemonster]

Bump!

Updates man!!! The fans need updates!!

[samoan_muscle]

Bump!

Updates man!!! The fans need updates!!

Fans? What fans? You mean wannabes?

[nzmusclemonster]

Bump!

Updates man!!! The fans need updates!!

Fans? What fans? You mean wannabes?

Are you jealous that you don't have a legion of groupies that send you fan mail and offer their sister's in exchange for being your workout partner for a day?

[Optimass]

Bump!

Updates man!!! The fans need updates!!

Fans? What fans? You mean wannabes?

Are you jealous that you don't have a legion of groupies that send you fan mail and offer their sister's in exchange for being your workout partner for a day?

What does your sister look like?

[nzmusclemonster]

What does your sister look like?

Um...... I don't actually have one. But I know girls that can pretend. Dam Michael K and his wanting a girl that looks like me. I have said too much :shifty:

[samoan_muscle]

What does your sister look like?

Um...... I don't actually have one. But I know girls that can pretend. Dam Michael K and his wanting a girl that looks like me. I have said too much :shifty:

Lol....sisters? exchange? hmmmm....im in!