Mike's Diary
- Thread starter Mikez0rr
- Start date
Mikez0rr
New member
trying this triple drop workout for my chest tonight. its supposed to pre-exhaust your chest so you can really blast it. I just copied it cuz im lazy and dont feel like typing all of the crap. Ill let you know how it goes after I get back from the gym.
The Workout
All right, now lets get this workout going. After a few light warm up sets on the pec-deck we are then ready for our one working set. The style in which the set is preformed is a triple drop set with forced reps and also very slow reps during the set. Now the set has begun, 6 to 8 slow and controlled reps are preformed before I start to reach failure. My partner then steps in and helps me further complete another 2-4 reps. I have just completed the first of the three sets and now the weight stack has been reduced slightly. With no times rest the second set has begun and 4 to 6 slow reps are preformed to failure with an additional 2-4 partner assisted reps.
The stack has then been reduced again and a similar set as the previous is preformed, but this time I like to add some pauses at the stretch and also the contraction. After this triple drop set my chest is on fire and in enough pain to call it quits for the day. But hey, that's just the pre-exhaustion, right?
After your first working set, your chest will be pumped beyond belief and hurting enough to feel like you did a full workout, but we still have to do presses! The next exercise that I use is the Incline smith press. I feel that this hits the chest perfect if you angle it right. After one or two warm-ups we proceed to our (like the pec-deck) one working set, just like the Deck-Deck we are performing a triple drop. With the set begun I hit 4-5 reps with five second negatives, after I reached failure I get 2-3 partner assisted reps.
The weight is dropped, and the same set and rep protocol is preformed until I reach failure. Again the weight is dropped and the same style set is preformed to complete the triple drop.
With my chest destroyed beyond belief I move on to my third and final exercise, which is flat dumbbell pres, rest-pause. This exercise is just like a finishing up for the chest due to the fact that it will be destroyed from the two previous sets. After picking a weight that is moderately heavy I bang out 8-10 reps with five-second negatives, and place them back up on my thighs in a seated position. After 15-20 seconds rest I again proceed to do another set, this time only getting 3-4 reps with five-second negatives. The weight is then rested again and I final set is preformed only getting 2-3 reps and a 20 second hold at mid point at the end, ouch
The Workout
All right, now lets get this workout going. After a few light warm up sets on the pec-deck we are then ready for our one working set. The style in which the set is preformed is a triple drop set with forced reps and also very slow reps during the set. Now the set has begun, 6 to 8 slow and controlled reps are preformed before I start to reach failure. My partner then steps in and helps me further complete another 2-4 reps. I have just completed the first of the three sets and now the weight stack has been reduced slightly. With no times rest the second set has begun and 4 to 6 slow reps are preformed to failure with an additional 2-4 partner assisted reps.
The stack has then been reduced again and a similar set as the previous is preformed, but this time I like to add some pauses at the stretch and also the contraction. After this triple drop set my chest is on fire and in enough pain to call it quits for the day. But hey, that's just the pre-exhaustion, right?
After your first working set, your chest will be pumped beyond belief and hurting enough to feel like you did a full workout, but we still have to do presses! The next exercise that I use is the Incline smith press. I feel that this hits the chest perfect if you angle it right. After one or two warm-ups we proceed to our (like the pec-deck) one working set, just like the Deck-Deck we are performing a triple drop. With the set begun I hit 4-5 reps with five second negatives, after I reached failure I get 2-3 partner assisted reps.
The weight is dropped, and the same set and rep protocol is preformed until I reach failure. Again the weight is dropped and the same style set is preformed to complete the triple drop.
With my chest destroyed beyond belief I move on to my third and final exercise, which is flat dumbbell pres, rest-pause. This exercise is just like a finishing up for the chest due to the fact that it will be destroyed from the two previous sets. After picking a weight that is moderately heavy I bang out 8-10 reps with five-second negatives, and place them back up on my thighs in a seated position. After 15-20 seconds rest I again proceed to do another set, this time only getting 3-4 reps with five-second negatives. The weight is then rested again and I final set is preformed only getting 2-3 reps and a 20 second hold at mid point at the end, ouch
Cord the Seeker
New member
Sounds like a killer. Good on ya.
Mikez0rr
New member
uh yeah. that sucked ass. but in a great way. the negatives are the killer. holding it for a 5 second negative and then pushing back up. gah. amazing. i also did 20 mins on the bike.
ive been in a rut. Ive been stuck at 258 for the past week, and this morning i weighed in at 262. my arms are definitely way more defined; my legs, well you have seen my legs; and my torso has a definite crease in the middle and i have like the lil indentations on the sides of my 6 pack. how the hell am i gaining weight if im obviously losing something? i dunno. its agitating.
my bodybuilder buddy was telling me that he did the same chest routine for 3 weeks or so and jumped 25 pounds on his bench. he also said that instead of having the soreness like on top of the muscle, it feels as tho its sore at the core, near the bone. he said its pretty intense. will see how i feel in the morning, i know that last fly stretch where you have to hold for a minute felt like my pecs were about to separate and rip off my chest. haha.
oh the humanity.
ive been in a rut. Ive been stuck at 258 for the past week, and this morning i weighed in at 262. my arms are definitely way more defined; my legs, well you have seen my legs; and my torso has a definite crease in the middle and i have like the lil indentations on the sides of my 6 pack. how the hell am i gaining weight if im obviously losing something? i dunno. its agitating.
my bodybuilder buddy was telling me that he did the same chest routine for 3 weeks or so and jumped 25 pounds on his bench. he also said that instead of having the soreness like on top of the muscle, it feels as tho its sore at the core, near the bone. he said its pretty intense. will see how i feel in the morning, i know that last fly stretch where you have to hold for a minute felt like my pecs were about to separate and rip off my chest. haha.
oh the humanity.
G
Guest
Guest
Hello Mike,
I would be like Jell-o if I did the female's version of your workouts...yikez, you must be buildin muscle like crrrrazy!!!
I would be like Jell-o if I did the female's version of your workouts...yikez, you must be buildin muscle like crrrrazy!!!
Mikez0rr
New member
that is in the works. its a cutting stage at the moment. bulking is easy.
cherrygarcia
New member
hey mike! your workouts are looking good as always! i see you've also kinda been stuck around the same weight for a few days....must be something in the air because as you know i'm going through the same damn thing. i'll keep checking in to see how things are going. i had a treat meal yesterday so i'm hoping it jump starts my body to get out of the plateau. damnit WE CAN DO THIS!
Mikez0rr
New member
cardio this morning was good. stayed at 160 bpm for lil over 43 mins. im gonna try the triple drop method for the rest of the week. see how it works. if i have to travel for my job, i usually sleep the whole way there. well i fell asleep for 45 mins today, after i woke up. i noticed my chest was tight, gah. it feels sore, but the good sore. and when i flex its hard as a rock, bout damn time.
weight was still the same today. im just gonna say fuck it. im tired of weighing myself. shit is changing, why let a number bother me? ill check it in a week or something.
weight was still the same today. im just gonna say fuck it. im tired of weighing myself. shit is changing, why let a number bother me? ill check it in a week or something.
THAT"S WHAT I"M TALKING ABOUT!!! ef the scales. they mean nothing. you know your are putting the time, so whateves. my cardio was lackluster, but its because i am exhausted physically. one more tennis session today then i get to layoff the crazy cardio until the weekend. I can't wait to get in tomorrow and do more pull ups and vertical jumps. highly recommended. those bad boys work you out if you get a nice height up.
oh yeah i am a close gripper myself. i can only do like a few sets of 2 of the widest grip. i was refering to the vertical jumps as far as commended workout. we all know pullups are hardcore, hahaha.
Mikez0rr
New member
actually ate more for dinner tonight, tasty.
4 cups steamed vegetable (broccolli, cauliflower, carrots)
2 Palm sized chicken breasts
5 whole egg whites
1 tbsp parmesan cheese sprinkle over the veggies
1 tbsp of reduced fat peanut butter (kinda like my dessert)
2 20oz glasses of water spiked with fresh lemon.
yum.
4 cups steamed vegetable (broccolli, cauliflower, carrots)
2 Palm sized chicken breasts
5 whole egg whites
1 tbsp parmesan cheese sprinkle over the veggies
1 tbsp of reduced fat peanut butter (kinda like my dessert)
2 20oz glasses of water spiked with fresh lemon.
yum.
Mikez0rr
New member
ive been watching just random tv crap since i got off work, cool thing tho to do while you sit and watch the tube. try to vacuum during commercials. its basically letting out all of your breath, clenching your abs and sucking in (trying to make your belly button touch your spine) usually a commercial lasts for about 30 seconds or so, ive been doing it every other commercial. feel a lil burn haha. i dunno, neat lil idea i just thought of.
Mikez0rr
New member
I think I'm a machine. Seriously. I did 4 sets of 10 barbell shrugs at 225. triple drop sets on low cable rows and close grip lat pulldowns. then i did a rest-pause set of rows with 105 lb dumbells. all reps were with 5 sec negatives, including 2 warm-up sets of each also with a 5 second negative. did bike cardio afterwards again. 5.77 miles in 20 mins. dunno if that is good or not. made my hams tingle a bit.
yay.
yay.
G
Guest
Guest
LOL I knew it!! I knew you did a different kind of vacuuming!!! < ahha that sounded dirrrty
Here Amiba, I'm lettin you take the reins.. Lata
Mikez0rr
New member
cardio this morning was pretty good. did a different ab routine this morning, found some ab blaster blah blah on the net and tried it out. wow. its goes like this:
crunches 3x25
lying leg raises 3x20
sit-ups (decline bench) 3x15
knee-ups 3x15
Hanging leg raises 3xfailure
you do each one after the other, no rest. as soon as you do all 5 in order, thats one set. wow, i could only get 7 of the hanging leg raises. i usually do sets of 15. crappy, but pretty damn good.
work was crap today, i worked out my back and traps yesterday using the triple drop method, so today i was kinda sore. I had to pull commercial carpet, that crap is stuuuuuuuuuuuuuuuuuuuuuuuuck. so basically i just worked my back out again. gonna be sore tomorrow.
i had like 3 oz of jerky at 3:45, on top of my daily diet stuff. so tonight im just gonna eat some salmon/tuna mix with 6 eggwhites and some spinach leaves. yum.
i got biceps/triceps and forearms tonight. gonna blast those bastards. yay.
crunches 3x25
lying leg raises 3x20
sit-ups (decline bench) 3x15
knee-ups 3x15
Hanging leg raises 3xfailure
you do each one after the other, no rest. as soon as you do all 5 in order, thats one set. wow, i could only get 7 of the hanging leg raises. i usually do sets of 15. crappy, but pretty damn good.
work was crap today, i worked out my back and traps yesterday using the triple drop method, so today i was kinda sore. I had to pull commercial carpet, that crap is stuuuuuuuuuuuuuuuuuuuuuuuuck. so basically i just worked my back out again. gonna be sore tomorrow.
i had like 3 oz of jerky at 3:45, on top of my daily diet stuff. so tonight im just gonna eat some salmon/tuna mix with 6 eggwhites and some spinach leaves. yum.
i got biceps/triceps and forearms tonight. gonna blast those bastards. yay.
cherrygarcia
New member
wow, sounds intense...it reminds me i need to start on my abs/leg workouts like yesterday! will keep checking in here to get some motivation....
and to answer your earlier post, yes you are a machine...i need to send someone over to your house to be sure your not half human half machine, because some of the stuff you can do is just crazy!
and to answer your earlier post, yes you are a machine...i need to send someone over to your house to be sure your not half human half machine, because some of the stuff you can do is just crazy!