Michaelk growing to Aus

[michaelk]

:pfft:

i think you took it very well for a bodybuilder being called stringy.

had me reaching for the popcorn too

Sorry to dissapoint, it's an argument you can't win sometimes.

oh yeah which one...or is there only one?

good back :nod:

Don't know, but it was a double dvd pack with a gold coloured pattern on the front. There are others, because he talks about the previous ones in it.

[michaelk]

Running short on time tonight meant I only managed to train my back and not bi's.

lat pulldowns- 3 sets 12, as a warm up to the shoulders.

Chins

Wide- 8 reps (bodyweight- 109kg)

Narrow- 10reps

Wide- +5kg -10 reps

Narrow- +7.5kg- 10 reps*

Wide- +7.5kg -9 reps*

*dropped weight for final 2-3 reps.

Machine Rows

Close Grip- 12 reps (don't remember what the weight was, about 55kg)

Wider Grip- 15 reps (about 25k more- pretty hard)

Close Grip- 18 reps (about another 20kg up- rest paused 3 secs or so to get set done at about the 14th rep- destroyed myself to get this one done)

Wider Grip- 20reps (about another 15kg- the stack. Rest paused twice, absolutely devastated me to get this one out).

Interesting thing that happened after the 3rd set, was a young guy who's been training pretty hard lately and very eager commented on how much charge I must have because the 3rd set looked like I gave it everything- which I had- and immediatley after the set had finished without stopping to breathe, i had put the weight up for the next set. I put it back to him that it's just about wanting it more than the other guy, if you have a goal and if you want it bad enough....its easy (to make the choice to do even more no matter how hard it is)- right now I'm just training to look like I belong on the stage in LA)

3/4 Deads in the 3d Smith Machine.

100kg-6 reps

140kg- 6 reps

160kg- 6 reps

180kg- 2 reps.

Really unusual thing happening lately, despite having a lower back problem for the past few months, and often deads can irratate it- lately they have provided me a few days of pain relief in the lower back, so it's great that I can do them for growth where I need it- but even better to be pain free!!!!!

Can't explain why either.

[Matrix]

Thanks for putting your training up Mike, it's great to have a pro's take on training on this forum.

One aspect that no one has commented on here is that when a trainer such as yourself and any other guy at that advanced level trains in a certain way it's generally because they are in touch with their body, what makes it tick and what makes it grow(and what to prioritize/minimize and what injuries to work around).

Thats what seperates the experienced guys from beginners. For instance: Dorian trained failry low volume and Ronnie ultra high volume, both were huge, but both new from research, trail and error and years of training how their individual bodies tick and recover what styles best suit them. They also put tremendous focus into each working set.

When a pro uses a certain technique(strict/cheating/drop sets etc) it's talmost always to make the set HARDER and more INTENSE, not easier.

As a Pro with many years of training under your belt Mike, what many may call low volume or lack of exercise selection, many people forget that a guy with your experience instinctively knows what is required to get the job done. After all if 2-3 exersises will get the job done, why dilute your workouts intensity down with 5-6?, especially if that means adding a whole lot of isolation exercisesin in a mass building phase?

For example : Mikes Leg day:2 exercise Squats and Front squats, basic exercises, but among the hardest and most taxing on your body and CNS. If those two suffice why add more?

Good work mate, look forward to following how you get on!

[steak]

Good point Matrix :nod:

Awesome training Mike...loved your reply to the young guy. Intensity :nod:

[Gym rat]

That is a very good point Matrix :nod:

very awesome training Mike I also loved your reply to the young guy intensity is right :nod:

[michaelk]

Great insight Matrix, you have perfectly put into words exactly how it is.

I have highlighted below the best parts of what you said and I was thinking. This is the way everyone who wants results should be thinking in the gym. Your insights are about technique and mindset regardless of what your goal is- size, fat loss, endurance etc.

Brilliant Post :clap:

at that advanced level trains in a certain way it's generally because they are in touch with their body, what makes it tick and what makes it grow(and what to prioritize/minimize and what injuries to work around).

They also put tremendous focus into each working set

When a pro uses a certain technique(strict/cheating/drop sets etc) it's talmost always to make the set HARDER and more INTENSE, not easier.

if 2-3 exersises will get the job done, why dilute your workouts intensity down with 5-6?, especially if that means adding a whole lot of isolation exercisesin in a mass building phase?

For example : Mikes Leg day:2 exercise Squats and Front squats, basic exercises, but among the hardest and most taxing on your body and CNS. If those two suffice why add more?

(too me, what is a few sets of sissy squats going to add after that...when your lying on the floor seeing stars, and I mean that literally during my training, what else is there)

[SamWelly]

(from an objective point of view I personally think your back is solid from a NZL perspective or at 202, although I'd see you struggling next to most HW pros internationally, again just my opinion!).

Nate

Sorry if it came accross as harsh, but I meant exactly what nate has said. From what I have seen with most pro's workout ruitines - albeit by video or online, they generally do 2 back days, or at least more volume and weight.

They also carry a LOT more mass, look at Jay Cutler, your height but 25kg heavier on stage, and probably a percent less BF. As a representative for NZ, where we do have a lot of big boys and good clean food there is no reason we should not be holding our own overseas in the Pro Heavyweights.

[michaelk]

(from an objective point of view I personally think your back is solid from a NZL perspective or at 202, although I'd see you struggling next to most HW pros internationally, again just my opinion!).

Nate

Sorry if it came accross as harsh, but I meant exactly what nate has said. From what I have seen with most pro's workout ruitines - albeit by video or online, they generally do 2 back days, or at least more volume and weight.

They also carry a LOT more mass, look at Jay Cutler, your height but 25kg heavier on stage, and probably a percent less BF. As a representative for NZ, where we do have a lot of big boys and good clean food there is no reason we should not be holding our own overseas in the Pro Heavyweights.

Don't sweat it, it's not keeping me up at night, we all do things our own way.

PS in my first Pro show, I was harder than Dexter, so condition is not a worry to me.

Last night I did just weighted Chins and Bent Rows- 160kg bent rows.

[Steve Urban]

Hows the training going mike?

Its been a couple of weeks since you posted.

[michaelk]

Been an intersting couple of weeks, I have been in mad preparation developing a new business I'm developing in conjunction with my PT work- which has had some great success recently for my competitive team.

A couple of weeks back I started to warm up on for leg night, and after seeing the packed gym floor; feeling some knee niggles that needed some rest; and knowing what I was in for in the next 13 weeks I stopped after one set of leg extensions- went home and took the week off training.

The rest felt GREAT especially on my joints.

The following week I eased into it before getting serious this week as I start dieting tomorrow for LA.

"eased into it"......for us "stringy guys :wink: " refers to a warm up of 4 sets of 20 on leg extension followed by 7 supersets of Front squats with back squats, ten reps of each movement with 2 minute intervals between supersets and putting the weight up every time.

Leaves you on the ground for the last few sets convulsing.....but a nice little "ease into it".

[thatwaslight]

(from an objective point of view I personally think your back is solid from a NZL perspective or at 202, although I'd see you struggling next to most HW pros internationally, again just my opinion!).

Nate

Sorry if it came accross as harsh, but I meant exactly what nate has said. From what I have seen with most pro's workout ruitines - albeit by video or online, they generally do 2 back days, or at least more volume and weight.

They also carry a LOT more mass, look at Jay Cutler, your height but 25kg heavier on stage, and probably a percent less BF. As a representative for NZ, where we do have a lot of big boys and good clean food there is no reason we should not be holding our own overseas in the Pro Heavyweights.

[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:

I might try that :shifty:

Well D, did you give this a go, was it fun?

I decided to give it another nudge again today as I am training frequently with Dave Walker who competed on the North Harbour show just gone and is planning on coming over to do the IFBB Victorian Show at the Aus Pro when I go over. Daves a pretty big guy, but most importantly with a training partner, he is VERY motivated.

So we started on 2plates per side for 20reps,

I got up to 6 plates per side for 20,

only managed 15 reps at 7 PPS,

dropping back down to 6, then 5 and finally 4PPS before I could get 20 out again.

Six peukes later in the toilet (note- sticking your head in the bowl deeper do try and deaden the noise actually makes it echo louder I was later told) and I went and did some seated calf raises and cardio.

Took some photo's tonight for the record, happy and gutted at the same time- looking bigger than last time by some way upper body (lower looked smaller as I had smashed my legs- but is measuring way up) but man I thought I looked fat.

Measured my fat yesterday with Dean Geddes of Dean Geddes nutrition, and was aound 13% and started dieting yesterday too. So plenty of time to rip 8.5% off and hit my target for LA of 4.5%.

[Gym rat]

Not yet Mike but I am going give to go when I do quads tomorow and I will let you know what I thought but I am going to five sets instead

[thatwaslight]

lets see those pics mate :poked:

[michaelk]

Did that last time, as I want to show a change this time and to make it more noticeable I'm keeping myself under wraps for now. I think this will also add to the motivation factor for me so I'll use words and numbers instead.

[Gym rat]

I did have go Mike but I did 4 sets of 20 droping the weight by 20kg each and I did get a mean pump also I was walking funny when I was leaving the gym.It was fun

[michaelk]

Bit of a late write up on this but as I haven't written a shoulder workout yet thought I'd put down what I did on satureday just gone.

Had Optimass train with me and Dave for this one so I got to enjoy the variety of a different trainer in the mix.....and the added rest between heavy sets.

We started off with Reverse Pec Dec for posterior delts, sometimes I like to start with isolations to warm up the area, and then they can get worked with the support of the other muscles during the compound. Then again, sometimes I like to go heavy on the compounds first while I have more strength and then hit isolations after to go beyond- basically they both have valid systems- gotta keep it interesting.

So 5 sets of Rev Pec Dec, wouldn't normally do 5 but the 3rd was still to easy, the 4th was work so I thought I'd repeat it. Plus I like doing the whole stack, feels like I'm getting something done.

In the morning I looked at a Flex and saw Dex doing those lat raises where you lie on your side, like Arnold used to do, so thought we'd play with them- I like variety in training- be it in weight/reps/exercises/rest etc.

We knocked out 4 sets, the last being 17.5kg with a drop set to 10k. The technique here was to prevent the weight dropping too low, thereby keeping the load on the muscle- I remember Opti muttering some sailor language at me when I stopped him letting the weight go down so low.

Smith shoulder presses- 40k, 60k, 80k, 100k, and 100k drop setting to 80k and 60k. They felt like real work after the previous exercises and blew the delts out nicely.

Couple of sets of Tri Push downs- 20 reps just to warm up the elbow.

Decline Tri Extensions, 5 sets of 12 up to 80k.

Dip machine 2 sets of 10, and a 3rd triple drop set- making a point to peak contract every rep on all three sets.

Til next time

Happy Trails Hans

PS been dieting a week and a half now, and am happy to see things tightening up already.

I'll be ready:)

[Optimass]

I remember Opti muttering some sailor language at me when I stopped him letting the weight go down so low.

Smith shoulder presses- 40k, 60k, 80k, 100k, and 100k drop setting to 80k and 60k. They felt like real work after the previous exercises and blew the delts out nicely.

.... scurvey dog :pfft: . Nicely balanced workout. Felt it right across my delts.

Thanks for the train > hope to repay the pain soon out on the westside :twisted:

[steak]

sounds mean 8) good session

[Gym rat]

Sounds like a very 8) shoulder train

[rigger]

Hey Mike, Keep hammering those legs, and me likewise. Question, do you ever do front squats? Have started doing them and find they're hitting the quads great. I'm sure you will be bigger and better in Melbourne.

[michaelk]

Hey Phil, yeah sometimes I do Front squats as well, gets a bit hard when my legs can move more than more shoulders and arms can hold. But I do enjoy them, nothing better than that feeling of the bar snuggling into your windpipe....who needs to breath right?

Got some good and bad news today, the Pro Ironman has been postponed, no firm indication of til when but likely either two weeks before Arnold (like it was for the first 18 years) or late May before NY pro.

Was gutted for my boy who was looking forward to the trip, possibly more the Disneyland part than the Ironman, but relieved as I didn't feel my legs were where they need to be after injury rehab, so at least 5 extra weeks of smashing them to do the job.

Interesting to note the IFBBPRO website has a NZ Pro show (to be confirmed) for October.

[michaelk]

Back and abs today-

started with the Lat Pulldown, 3 warm up sets building up to my max out- the full stack plus a couple of 5k db's slotted on, went to failure with perfect form then threw back a couple of cheat reps. Because I was training alone couldn't get the forced negatives I like, so I drop setted 4 times focussing on the negative aspect of the movement.

Bent Over rows- reverse grip. 2 warm up sets again, then again a triple drop set, down from 160k, to 120k, then 80k. Feeling sore in all the right places after that one!!!!!!!!!!

3/4 Deadlifts, I only go to 3/4 because I believe that the bottom of the rep focuses too much on the hips for my liking, and thats not what I'm trying to hit with this movement.

No triple drops on this movement as it is just a little to risky with my lower back history to push the envelope on it.

60k 8reps

100k 8reps

140k 6 reps- I could have done more reps on these 3 but wanted to save some fuel in the tank for the bigger sets.

180k 6 reps- I promised myself that I'd do another heavier set if I did 6 reps, so insisted on doing 6.

200k 3 reps.

This one took a bit of deep digging for me, I really focussed on great personal message that my 12 year old son passed me the other day when he could tell something was on my mind.

I'll keep it close to me forever, but needless to say, his belief in me was well used in this set, it was related to bodybuilding.

It's very exciting when you uncover a pure 1000carat gem from your children and they confirm what great people they are and what a fantastic young man he is becoming.

A PB lift for me.

Abs - I hate training abs, did the job but simply can't be bothered typing about it I find it so boring :pfft:

[michaelk]

Legs today, I was meant to train them last night but my scheduled partner was a no show, so we rescheduled to this afternoon. I had money on him not fronting and was pleasantly surprised to see him make it.

This is why I wasn't expecting an appearance.

Leg Extensions,

5 x 20reps, increasing weight on every set, finished on the stack.

Front Squats on the Smith Machine.

This smith is a little different in that it design allows the bar to move forward and backward also, so just providing just lateral support.

4 x 15 reps (40;60;80;100k)

Back Squats -Freeweight not Smith.

5x 20 reps (60;80;90;100;80k)

The 4th set took EVERYTHING to finish, at rep 13 I nearly called for a spotter, then though of Tom Platz who used to do sets that would take minutes just doing a rep resting a bit then the next and so on, so I eeked out each rep with a bit of generous vocalizing, waited a few secs and dropped again- INSANE). I had lactic acid in my feet by the end!

Leg Press

1 x 12; 1 x 15; 1x 18 and 1x20.

Putting the weight UP on each set along with the reps, Last set was a drop set- Steve just kept on ripping them off, while it felt lighter, it didn't feel like it made a difference, the pain and weakness were still there.

With the postponement of the Ironman, my motivation was high, I feel like I've been given a reprieve of a few weeks, I have to be honest and say I have very unhappy with my post injury quads, but am using every opportunity given to give my everything to make them change- FAST!

So every leg workout from now til Melbourne will be a knock em down drag em out affair.

I hope you'll see them onstage and see the effort I put in.

[thatwaslight]

could you post up a days diet mate? leg session sounds insane!