Mista'a on a Mission [Forum Archive]

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Mista'a on a Mission

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Posted by: katt

Sorry to hear about your back.. hopefully the massage will help!

Posted by: Mista

My mum gets similar back problems, she goes to a Chinese massage place and says its great. Thats where I'm going.

Posted by: Mista

22/8

Back / Traps

Seated rows 1x5 1x5 1x5
Upright rows 1x4 1x5 1x4 1x5
Pullups 4x5
Shrugs 3x10
One arm bent rows 3x5
Hypers 1x15
Face pulls 1x7 2x5
Lat pulldown 1x1

Posted by: katt

Hey Mista

You still doing the clen ?

Posted by: Mista

Actually today was the first day I have had it in a while. Because I don't have it everyday it still works. Even in a day with calorie restrictions I can notice the difference. I took 160mcg this morning.

Posted by: Mista

24/8

Chest / Tri

DB Bench 1x10 1x5 1x7 1x4
Incline 3x5
Pull overs 1x5 1x7 1x5
Flys 1x1 1x5 1x10 1x5
Dips 1x8 2x7
BB Bench 1x8

Posted by: Mista

27/8

Shoulders / bis

Arnold press 2x5 1x2 1x5
Alternate Shoulder press 1x5 1x4 1x5
Preacher curls 1x5 1x5 1x5 1x5
Hammer curls 3x5
Front raises 1x5 2x5
Light shoulder press 3x10 Short RI
Light curls 2x10 Short RI

Posted by: Mista

29/8

Back / Traps

Lat pulldown 1x5 3x10
One arm rows 3x10
Seated rows 1x5 2x5
Upright rows 1x5 1x5 1x2 1x5
Shrugs 3x10
Hypers 1x15
Bent flys 3x5

Posted by: katt

Hey Mista - nice back workout... How's it feeling? Did your massage help?

Posted by: Mista

Quote:

Originally Posted by katt

Hey Mista - nice back workout... How's it feeling? Did your massage help?

The massage was great! It feels heaps better, there is still a slight tightness sometimes but its improved a lot. I was thinking of going again tonight.

Posted by: Mista

31/8

Rode to gym

Chest

DB Bench 1x5 1x9PB 0x1 1x5
Incline Bench 3x10
Flys 3x5

Posted by: Mista

3/8

Was meant to do shoulders and tris but injured arm in an arm wrestle Friday night. Decided to do legs instead. I will need to take time off for it to heal, it took a while last time. But, I won again so its ok.

Legs / abs

Leg press 3x10
Squat 3x10
Leg extension 4x10
Calve raises 3x10
Decline abs 1x60
Bicycle crunches 2x30

Posted by: Mista

10/9

Did a full upper body workout in the form of one warmup set of ten then one set of ten at about 60% because I wasn't sure about my arm.

What I didn't want to happen happened, my arm became sore and I couldn't lift. I went home and iced it. I will take more time off.

Posted by: Mista

13/9

Fullbody

Good workout besides pain in last 2 exercises. By monday should be good to go.

Posted by: Mista

18/9

Fullbody

Seated rows 1x3 1x5
Bench 1x9
Leg press 1x10
Squat 1x10
Alternate shoulder press 1x4
Upright rows 1x4
Chinups 2x10
Shrugs 1x10
Incline press 1x10
Preacher curls 1x10
Hypers 1x10
Abs 1x20 1x20
One arm rows 1x10
Dips 2x10

Lots of movements done with mainly single sets for each. Will be going back to my split next time. Workout time 55 minutes.

Posted by: Mista

21/9

Full body

Posted by: Mista

24/9

Went back to normal split

Shoulders / Bis

Alternate shoulder press 3x5
Hammer curls 3x5
Arnold press 3x5
Preacher curls 3x5
Abs 2x30
Light shoulder press and standing curls 2x10 No RI

Posted by: Mista

25/9

Chest

Bench 1x10PB 1x10 1x10 Dropped 20 pounds each set
Incline 1x10PB 2x10 Dropped 40 pounds
Dips 1x10 1x7 1x3
Flys 1x10 1x7

Posted by: Mista

28/9

Back / Traps

Was sick so didn't get a very good workout at all.

Posted by: Mista

2/10

Shoulders / Legs

Alternate shoulder press 1x5 2x5
Arnold press 0x1 2x5
Squat 3x10
Leg press 2x10 1x20
Abs 1x30 3x10
Calve raises 2x10 1x12
Shoulder press 3x10

Posted by: Mista

3/10

Well tomorrow will be a year since I started this journal. Plenty of lessons have been learned, goals have been achieved and injuries have healed. Here is a quick breakdown for the last year.

- Last year started at 76.2kg (168) and now weigh 80.5kg (177) with lower bf. Gained at least 4.1kg (9) of muscle.

- Fractured a bone in my hand in November, Broke a finger in February, snapped a ligament in my ankle in March, and also had trouble with my shoulders, elbows and back. Currently am feeling great.

- Achieved my bench goal of 1x10, exceeded my leg press goal, improved body weight exercises, form is sorted out, and general strength is greatly increased. Tried different exercise programs, P/P/L, fullbody, body part splits, as well as different rep ranges. I have found what has worked for me.

- I still have trouble with how much alcohol I drink, but can avoid it during the week. Diet is generally good, never eat sweets and have found how much I need to eat for maintenance.

So now, again just under two months until summer, I find myself in the best form I have ever been. It's time to set new goals and keep moving forward. Because I want to look good for summer, I am looking at more of a maintenance phase, with food cycling depending on workout days.

My next post will go more into detail about my workout plan.

Posted by: katt

Sounds like the year has been good to you - looking forward to seeing you next plan!

Posted by: Mista

Ok, not much time for a decent post but here goes.

My new program will incorporate three different routines. The rough outline is to do a P/P/L split once a week with reps ranging 3x5, 3x8, 2x10, 3x10, but not always that order. Also a full body workout at the end of the week with reps of 1x5, 1x8 or 1x10. A body part split of chest / back / shoulders / legs will be the next week, rep ranges similar to P/P/L and then once that is complete do another full body workout.

Reps will not be layed out but rather determined in what body part is lacking, or how much was done last time at the gym. No one day has to have same rep ranges, or RI.

This has a many variables, and if monitored correctly I believe I will achieve great results.

This is my plan over summer, to keep as much strength as possible, aswell as trying to get bigger.

Posted by: Mista

4/10

Tried back again but have had a problem with my head causing dizziness, stars, sickness and above normal temperature. After a few minutes had to leave.

Posted by: Mista

5/10

Still have headache but tried to go again, did bench with 40 pounds less and left soon after because of intense pain.

Posted by: Mista

9/10

Headache still here and a bit worried, was hanging out to lift so took some asprin before this workout.

Fullbody

Bench 1x5 1x10 (Could have got a PB but decided to do last 2 slow)
Seated rows 1x3 1x4 1x3
Alternate shoulder 1x5 1x4 1x5
Pullups 1x10
Hammer curls 1x8 1x2
Upright rows 1x10
Dips 2x10
Chinups 1x10
Squats 1x20
Leg press 1x20

Usual head pain was not as bad, leave it a couple days and start a split or do another full body.

Posted by: Mista

12/10

Full body

Incline bench 1x10 PB
Pullups 1x10
Arnold press 1x4 1x5 1x2
Chinups 1x10
Abs 1x30 1x10
Calve raises 1x20
Shrugs 1x10
One arm rows 1x10
Hypers 1x15
Preacher curls 1x10
Dips 2x10

Posted by: Mista

17/10

Decided to start my Push / Pull / Legs.

Push

DB Bench 1x10
Incline 1x10
Arnold press 2x5
Alternate press 2x5
Dips 1x10
Incline 1x10 -20Pounds
DB Bench 1x5 - 20Pounds
Dips 1x10 1x5

After the first bench I got a really bad headache which stuffed up my workout. I was wanting to do more sets but I couldn't. Workout 45mins, could have got a PB on incline. I will finish the pull and legs but after that change the split to have fewer sets.

Posted by: Mista

18/10

Pull

Seated rows 1x3 1x4 1x4
Upright rows 1x5 1x6 1x5
Pullups 1x10
Preacher curls 1x4 1x5 1x10
Shrugs 3x10
Chinups 1x10
Hammer curls 1x7 1x6 1x3
Face pulls 1x7 1x6 1x5

Posted by: Delusional

the new routine you have planned sounds awesome, and youre off to a good start so far. keep it up ! you gave me an idea for my new routine im planning..thanks !

Posted by: vortrit

Looks like things are looking good. I love push/pull/legs. I'd say for sure it's one of my favorite routines.

Posted by: Mista

Quote:

Originally Posted by Delusional

the new routine you have planned sounds awesome, and youre off to a good start so far. keep it up ! you gave me an idea for my new routine im planning..thanks !

Thanks for the encouragement.

Posted by: Mista

Quote:

Originally Posted by vortrit

Looks like things are looking good. I love push/pull/legs. I'd say for sure it's one of my favorite routines.

The only problem I find is if I want to do to many exercises I get exhausted before I finish and have to drop huge weight to finish. I am getting around this by lowering sets or exercises.

Posted by: Mista

23/10

Did push instead of legs, will do legs tonight.

Flat DB Bench 1x3 1x3 1x5 1x10
Incline 1x3 1x10 1x10
Alternate shoulder press 3x6
Flys 2x10
Abs 1x20 4x10
Tri pull down 2x10
Dips 4x10

Posted by: katt

We like the push/pull/legs also... but same as you, our time is limited, so we end up doing shoulders and abs on a separate day..

Posted by: Mista

Quote:

Originally Posted by katt

We like the push/pull/legs also... but same as you, our time is limited, so we end up doing shoulders and abs on a separate day..

Yea, I will be incorporating that into my plan also. It allows me to work each bodypart more.

Posted by: vortrit

Quote:

Originally Posted by Mista

The only problem I find is if I want to do to many exercises I get exhausted before I finish and have to drop huge weight to finish. I am getting around this by lowering sets or exercises.

Yeah, I know what you mean. I usually just pick when I get there because I can set up what I want to do on the spot. If there's an area I feel needs work I always do that first because my first few sets are always the best.

Posted by: Mista

Quote:

Originally Posted by vortrit

I do that too.

Posted by: Mista

24/10

Legs

Leg press 1x3 1x3 1x3 2x3 1x20 (was nearly throwing up)
Squat 2x10 1x20
Leg extension 3x10
Calve raises 2x10 1x20
Leg curl 2x10 1x6 1x2 1x1 1x1

Posted by: vortrit

Nice job. I'm glad you kept your lunch down for the leg press though.

Posted by: Mista

25/10

Pull

Seated rows 1x3 1x3 1x3 1x3 2x3 1x4
Upright rows 1x5 1x5 1x4 1x10
Pullups 1x10
Chinups 1x10
One arm rows 2x10
Lat pulldown 1x5 1x5 1x6
Hypers 1x15
Face pulls 1x10 1x4
Hammer curls 1x5 1x10

Was more trying to give my lats a workout than traps or bis.

Posted by: Mista

29/10

Chest

DB Bench 1x5 1x10 2x10 (dropped 20pounds)
Incline 1x10 2x10 (dropped 20 pounds)
Flys 2x10 1x7
Dips 4x10

Didn't have much energy or time, still pretty happy with my bench. I know I can hit a new PB when I want.

Posted by: Mista

Shoulders / Abs

Arnold press 1x5 1x4 1x5 1x6 1x5
Alternate shoulder press 1x4 1x5 1x4 1x5
Decline abs 1x40 3x10
Front raises 1x5 3x5
Shoulder press 1x10

Posted by: Mista

1/11

Legs

Leg press 1x5 1x5 1x5 2x5 1x20
Extensions 1x5 3x1 1x10
Leg curls 3x10
Squats 3x10
Calve raises 3x20

Posted by: Mista

2/11

Back / Traps

Pullups 1x10
Chinups 1x10
Upright rows 1x5 1x5 1x5 1x5
One arm rows 3x10
Shrugs 3x10
Hypers 1x20
Face pulls 3x10

Posted by: Mista

5/11

Arms / Abs

Skull crushers 1x10 1x6 1x8 1x10PB!
Preacher curls 1x5 1x5 1x5PB!
Abs 1x60
Bike abs? 3x20
Tri pulldown 3x10PB!
Hammer curls 2x5 1x8 1x10

Posted by: Mista

7/11

Back / Traps

Was meant to do Push but triceps were killing me! I should have has another day rest because after a couple sets my elbows couldn't keep up with the weight.

Pullups / Chinups 2x10 2x10
Upright rows 1x10 1x6 1x5
Hypers 2x10
Shrugs 3x10
One arm rows 2x10

Posted by: Mista

10/11

Half assed shoulders and chest

Posted by: Mista

13/11

Fullbody

Bench 1x10
Chinups 1x10
Incline bench 1x10
Arnold press 2x5
Facepulls 1x10
Shrugs 1x10
Dips 1x10
Abs 1x30 2x20
Flys 1x10
One arm rows 1x10
Hypers 1x10
Pullups 1x10
Dips 1x10 super slow last 2

Posted by: Mista

Need to do legs but sprained ankle nearly 2 weeks ago and is still bruised and swollen.

Posted by: DOMS

Sorry to hear about your ankle man. But like I told JailHouse, pay now, or pay longer. When I seriously hurt myself (and so far I've yet to do it any other way), I take a full month off. I don't try to work around it. I just stop.

Solid workout on the upper body! If you like unilateral stuff, you should try unilateral DB rows. Those are a lot of fun. Plus, if you want to up your weight on BB Bench, switch to DBs for a month. I did that and make good gains.

Posted by: Mista

Quote:

Originally Posted by DOMS

Sorry to hear about your ankle man. But like I told JailHouse, pay now, or pay longer. When I seriously hurt myself (and so far I've yet to do it any other way), I take a full month off. I don't try to work around it. I just stop.

Solid workout on the upper body! If you like unilateral stuff, you should try unilateral DB rows. Those are a lot of fun. Plus, if you want to up your weight on BB Bench, switch to DBs for a month. I did that and make good gains.

I have been using DBs for a while now because I been hitting the gym alone with no spotter. I'm looking forward to seeing how much I can BB press.

Posted by: katt

Nice workout today Mista! How'd you sprain your ankle?? I've done that before and almost wished that I had broken it rather than sprained it, it would swell up so much I couldn't tell the difference between my calf and ankle.... yeah kankles!!

Posted by: Mista

Quote:

Originally Posted by katt

Nice workout today Mista! How'd you sprain your ankle?? I've done that before and almost wished that I had broken it rather than sprained it, it would swell up so much I couldn't tell the difference between my calf and ankle.... yeah kankles!!

Funny story actually. Was trying to have sex behind a shed at a 21st but we were both blind drunk and kept falling over. I woke up and couldn't walk.

Posted by: katt

OMFG... now that's funny!!

But,,, what better way to sprain an ankle

Posted by: Mista

16/11

Upper body

Don't remember what I did exactly besides doing a set or two on a variety of movements.

Posted by: Mista

20/11

Push

Shoulder press 3x10
Flat DB Bench 1x9 1x10
Incline 1x10 1x10
Alternate shoulder press 2x4
Dips 2x10
Light flys 2x10
Light skull crushers 1x10

Still having trouble with elbows, might need a deload.

Posted by: Mista

23/11

Pull

Can't remember.

Posted by: Mista

27/11

Chest / Tris

DB Bench 1x5 3x10 PB!!!
Flys 3x10
Tri extension 1x4 1x3 1x10
Incline 2x10
Dips 4x8

Tris were pretty fried after first bench. The gym was really hot and it was effecting my workout.

As for getting back to doing legs, its not looking good. My ankle is still giving me heaps of shit even though I have been avoiding using it.

Posted by: Mista

3/12

Back / Traps / Bis

Pullups 2x10
Seated Rows 1x3 1x3 1x3 1x5
Shrugs 3x10
Preacher curls 1x5 1x5 1x5 1x10
Close grip pulldown 3x10

Posted by: Mista

29/11

I forgot to post my shoulder workout.

Posted by: Mista

4/12

Chest / Tris

Incline DB bench 1x5 1x5 1x10 PB!!!
Flat DB bench 1x10 1x11 PB 1x9
Tri extension 1x5 1x10 light
Flys 1x10 1x10 light
Dips 4x10

Posted by: katt

Nice PB on the DB presses! Has anyone asked you why you don't post your weights?? If not, can I ask?

Posted by: Mista

Quote:

Originally Posted by katt

Nice PB on the DB presses! Has anyone asked you why you don't post your weights?? If not, can I ask?

Yes I have been asked about weights before. I think it is just the fact that some people can lift a fair bit more weight than me, so it makes my weight look small, even though compared to some it's quite a bit. I think after my holidays I will start posting weights.

Posted by: katt

Great! And don't forget the pictures!!

Posted by: Mista

I have a topless pic from my birthday last year (December 13th) , I will take another one next week and post them to compare.

Posted by: katt

Lol

Posted by: Mista

7/12

Shoulders / Legs / Abs

Alternate shoulder press (hammer grip) 1x5 3x5 PB
Squat 3x10
Incline abs 3x20 3x10
Leg press 3x10
Seated shoulder press 3x10

Posted by: Mista

10/12

Workout A

DB Bench 1x9 2x10
Pullups 3x10
One arm rows 3x10
Dips 4x10
Shrugs 3x10

Posted by: Mista

28/12

First workout after my holiday.

Fullbody

Bench 2x10
Seated rows 3x5
Upright rows 3x5
Military press 3x5
Pull ups 2x10
Dips 2x10
Squats 2x10
Leg press 2x10
Incline abs 1x30 1x20
Calve raises 1x20

All done in 45 mins. Weights were alot lighter than usual but didn't want to get an injury first day back. I was about to chuck by the end so it was still good.

Posted by: katt

So how are you feelin' today after that workout? Sore?

Posted by: Mista

Quote:

Originally Posted by katt

So how are you feelin' today after that workout? Sore?

The next few days were pretty good actually.

Posted by: Mista

2/1

Push

Flat bench 1x5 2x10
Alternate shoulder press 1x5 1x3 1x5
Dips 4x10

Posted by: Mista

3/1

Legs / Abs

Leg press 1x5 1x10 1x5 1x5 1x5
Squat 1x10 2x10
Calve raises 2x20 1x16
Incline abs 3x20
Sit up bends? 3x20

Posted by: Mista

4/1

Pull

Pull ups 2x10
Chinups 2x10
Upright rows 4x5
One arm bent rows 3x10
Preacher curls 1x5 2x5 1x10

Posted by: Mista

8/1

Push

Arnold press 1x5 4x5
Incline 1x5 1x5 0x1 0x1 1x10 1x10
Incline abs 1x20 2x10 weighted
Dips 4x10 1x9

Posted by: Mista

10/1

Pull

Seated rows 1x5 1x5 1x5 1x5 1x3 1x1 1x1
Lat pulldown, close hammer grip 3x10
Shrugs 4x10
Pullups 1x10
Bicep curls 1x5 1x3

Posted by: Mista

11/1

Legs / Abs

Leg press 1x5 1x5 1x5 1x5 1x3 PB 1x5 2x10
Squat 3x10
Incline abs 1x50 3x10 weighted
Calve raises 3x20
Bike abs 3x20

Posted by: StanUk

I like your workouts Mista, nice and simple but no doubt very effective.

Posted by: Mista

Thanks Stan.

Posted by: Mista

14/1

Chest / Tris

Flat bench 1x5 1x10 1x10 1x10
Incline 1x5 1x10 0x1 1x10
Dips 3x10 1x9
Light Flys 1x10 1x5 1x10

Arms were fried after this, I think from not eating enough or getting enough sleep the last few days.

Posted by: Mista

16/1

Back / Bis

Pullups 2x10
Upright rows 1x5 2x5 PB 1x5
Preacher curls 1x5 1x5 1x3 PB 1x5
One arm rows 3x10
Light upright rows and curls 2x5

Posted by: Mista

17/1

Legs

Leg press 1x5 1x5 1x5 1x5 1x3+failure 1x5 1x5 1x5 2x10
Squat 3x10
Calve raises 3x20

Posted by: katt

so............ I thought you were going to start posting your weights????

Posted by: Mista

I haven't had anytime to visit here lately, plus I am just getting over a couple accidents that have stopped me hitting the gym. I'm eager to get back at it, starting tonight. Weights will come when I have the time to post back here.

Posted by: Mista

11/2

Chest

Incline DB 35x5 60x10 70x10
Flat bench DB 80x5 100x10 100x10 80x10
Dips 4x10

Posted by: Mista

12/3

Back / Traps / Bis

Seated rows 100x5 200x5 300x5x3
Pullups 3x10 Slow
Upright row 20x5 120x5x4
Bi curls DB 35x5 60x5 60x4 35x5

Posted by: katt

What the hell... you had me believing that your weights weren't "up there"... nice one Mista.. weights are great.

What's up with those accidents? What happened?

Posted by: Mista

First accident was me splitting my head open doing a bike jump into a pergola. Then a week later I saved my friend getting more severely hurt by a guy with a flick rod. I got hit twice, across the neck and collarbone.

Posted by: DOMS

Quote:

Originally Posted by katt

What the hell... you had me believing that your weights weren't "up there"... nice one Mista.. weights are great.

I'll second this! Those are strong numbers!

Posted by: katt

Quote:

Originally Posted by Mista

First accident was me splitting my head open doing a bike jump into a pergola. Then a week later I saved my friend getting more severely hurt by a guy with a flick rod. I got hit twice, across the neck and collarbone.

Ouch!

Posted by: goob

300 on a seated row????? Thats about the highest i've seen for that exersice on here. Good job Mista.

What is it about adelaide, the way you speak, it sounds like a warzone....

Posted by: Mista

It's not a war zone, it is actually a pretty quiet and laid back place. However like most places there are less desirable people / practices that go on somewhere around the place. By one way or another, I have come across a few.

Posted by: Mista

Posted by: Mista

15/2

Shoulders

Alternate DB press hammer grip 30x5 60x5x3
Front raises 15x10 40x5x3
Side raises 15x10 40x5x3
Seated shoulder press machine 65x5 155x10x3

Posted by: Mista

18/2

Upper body

DB Bench 20x10
DB Upright rows 20x10
DB Shoulder press 20x10
DB Bent rows 20x10
DB Overhead extension 20x5
DB Curls 20x5
All done super slow with no RI

DB Bench 60x5 100x10
One arm shouler press 30x5 60x7
One arm bent rows 60x5 100x10
Incline DB bench 80x10
Upright rows 120x7 140x5x2
Pullups 2x10
Dips 2x10 1x20
Hammer grip pulldown 200x10
Hammer curls 60x10

I got a pressure headache for the first time in months from this workout, which was a shame because it was feeling good. Having today off, then legs tomorrow and hopefully the headache will be gone.

Posted by: katt

wholly moses! Now there's some volume!! Your weights really amaze me,

.. what's your height/weight? I take it the injuries are healing ok?

Posted by: Mista

I'm 5'9 and 176 pounds (2 days ago). Yea they are, but on the 4th of March I get a false aneurysm cut out my temple which will mean more time off

Posted by: katt

Quote:

Originally Posted by Mista

I'm 5'9 and 176 pounds (2 days ago). Yea they are, but on the 4th of March I get a false aneurysm cut out my temple which will mean more time off

Not good... sorry. Was that from the bike accident?

Posted by: Mista

Nope, this was from several months ago when a group of guys jumped me at the pub.

Posted by: katt

Good gravy,, you haven't had too good of luck lately

btw, the photos are beautiful... I always wondered what it looked like there.

Posted by: Mista

Legs / Abs

Leg press 200x5 300x5 400x5 500x5 600x5 650x5 500x5 400x5 300x5 200x10
Decline abs twisted 20 each side
Decline Abs 20, then 4x10 with 45 plate.

I was hot and tired, plus the other leg stuff was taken so I called it a day.

Oh forgot to mention, after 650 on leg press, the only RI was taking the plates off till I had finished on the machine.

Posted by: Mista

21/2

Upper

DB Bench 20x10
DB Upright rows 20x10
DB Shoulder press 20x10
DB Overhead extension 20x5
DB Curls 20x5
All done super slow with no RI

Incline DB bench 60x5 80x10
DB Bench 80x5 100x10
Seated rows 140x5 300x5 300x5
One arm shouler press 70x4 60x5 45x5
DB Shrugs 70x5 100x10
Pullups 2x10 1x8
Dips 4x10
Hammer curls 60x5

Posted by: katt

Quote:

Originally Posted by Mista

Legs / Abs

Leg press 200x5 300x5 400x5 500x5 600x5 650x5 500x5 400x5 300x5 200x10
Decline abs twisted 20 each side
Decline Abs 20, then 4x10 with 45 plate.

I was hot and tired, plus the other leg stuff was taken so I called it a day.

Oh forgot to mention, after 650 on leg press, the only RI was taking the plates off till I had finished on the machine.

Wholly crap! 650 on the leg press

Having a light day I see...

Posted by: Mista

My legs are sore today. The most I have pressed is 700, but thats using all the big plates in the gym. I need to look for a new gym as 100 DBs are as big as they go, and I cant leg press what I want unless the gym is empty. I don't have a spotter to BB bench or whatever, and I wouldn't trust 98% of the people that go there to spot me.

Posted by: katt

With that kind of weight, that is a good call

Posted by: Mista

25/2

Chest

Incline DB Bench 60x5 80x10x3
Flat DB Bench 80x5 100x10x2 100x5 80x4
Dips 4x10

Posted by: Mista

27/2

Back

Pullups 1x10 Chinups 2x10
Hammer grip pulldown 200x10
Upright BB Rows 120x5 150x5 PB 120x5
One arm DB row 100x10x3

Gym is packed these days with people groups of people that rotate on the equipment, making it hard to do anything you want.

Posted by: DOMS

Quote:

Originally Posted by Mista

Gym is packed these days with people groups of people that rotate on the equipment, making it hard to do anything you want.

Solid workout, Mista!

I miss out on a lot of equipment at home, but at least I don't have to wait. It's a trade off. Be thankful that you have all that equipment to work with.

Posted by: Mista

Quote:

Originally Posted by DOMS

Solid workout, Mista!

I miss out on a lot of equipment at home, but at least I don't have to wait. It's a trade off. Be thankful that you have all that equipment to work with.

I suppose, working out at home would be nice. I am quite the anti social when I lift.

Posted by: Mista

29/2

Legs / Abs

Bike 6 mins
Leg press 200x5 300x5 400x5 500x5 600x5 700x1 then failure 300x5 400x5
Side bent abs 2x20
Abs with 45 plate 1x20 2x10
Abs 1x20
Squat machine 300x10x2 (Max)
Calve raises machine 300x20x2 (Max)

Kinda disappointed I only got one rep at 700, I was going for three. My left knee feels a bit weak sometimes, I might purchase a knee strap.

Posted by: katt

Quote:

Originally Posted by Mista

I suppose, working out at home would be nice. I am quite the anti social when I lift.

You and me both... I just put on my headphones & go at it... The other half mentioned a time or two that I act uppity at the gym.. just because I don't talk to other people.... I just want to get it done & get out of there - It's not my social hour for Christs sake..

Posted by: DOMS

Quote:

Originally Posted by Mista

I suppose, working out at home would be nice. I am quite the anti social when I lift.

Anti-social? I won't tolerate people in the same room as me when I workout. Workout time is strictly "me" time.

Posted by: Mista

I had my operation to get the false aneurysm removed from my head 8 days ago, and last night was the first night I have been to the gym since. It's still sore and I have had a headache all week so I took it pretty easy, even though it felt like a hard workout.

12/3

Push

Flat DB 30x10 80x10x3
Incline DB 30x10 60x10x3
Alternate shoulder press 30x10 50x5x6
Dips 4x10

Workout 45mins.

It's been really hot here lately, 35-40 (95-104), and hard to workout in that heat.

Posted by: Mista

13/3

Pull

One arm bent rows 30x10 100x10x3
Upright BB rows 60x10 120x5x6
Chinups 4x10

Way to hot in the gym again.

Posted by: StanUk

Some impressive weight your using Mista, and 4 x 10 chins is damn good in my book!

Posted by: Mista

14/3

Abs / Legs

Leg press 300x5 400x5 500x5 600x3 700x1 750x3 PB 600x5 500x5 400x5 300x5 200x20
Abs with 45 plate 6x10
Side bent abs 10x4

Posted by: Mista

19/3

Push

DB Bench 30x10 70x5 80x5 90x5 100x8
DB Incline 30x10 60x5 70x5 80x10
Seated shoulder press machine Maxx10x2
Dips 3x10 1x20

Gym membership ran out and I renewed it for another 3 months.

I have had some issues, all of which are healing well. I need to get back into strict eating and solid training. In the next 2.5 months I will be lifting at least;

Bench DB 100x12x3
Incline DB 90x5x3
One arm shoulder press 70x5x3
Leg press 750x5x2
Seated row 300x5x5
Abs with 45 plate 20x3
Upright rows 170x5

Fingers crossed no more problems. This will be done.

Posted by: DOMS

Solid workout, Mista!

Glad to hear you're going to be 100% soon!

Posted by: Mista

20/3

Pull

25/3

Chest

Incline DB 30x5 80x10x3
Flat DB 30x5 100x10x2 100x0 (Couldn't get the weight up) 100x9
Dips 4x10 4x1 with super slow negatives

Posted by: Mista

26/3

Back

Seated rows 140x5 220x5 300x5x3 140x10x2
Close grip pulldown 200x10x3
Shrugs 120x5 220x5 270x3 PB 320x0 270x5 PB 220x5x2
Chinups 6x5

Posted by: yellowmoomba

Workouts look solid in here.

300 on Rows is impressive

Posted by: Mista

27/3

Legs

Leg press 200x10 400x10 500x5x2 600x5 700x10 PB 400x10 200x20
Squat 300x10x3
Calve raises 2x10 1x20 2x10

Posted by: Mista

28/3

Abs / Bis

Just really wanted to work my abs, but did some curls because my bis didn't feel like they got a workout this week.

Abs with 45 plate 15x4
Side abs with 25 plate 2x20
Abs 20x1 10x2
BB curls close grip super slow and concentrating on form 70x10 80x10 90x10 100x10

Posted by: Mista

2/4

Workout 1

Flat DB Bench 60x5 100x10 100x8 100x9
Rack pulls 120x5 220x5 320x0 320x5x3
Incline DB 80x5x5
Bent rows DB 100x10 100x8x2

Posted by: Mista

4/4

Workout 2

Posted by: Mista

7/4

Chest

Incline DB 60x5 80x10 90x0x2 80x10x2
Flat DB 100x10 100x9 100x5 Slow
Dips 4x10
Flys 60x5

Posted by: Mista

9/4

Back

Seated rows 100x5 220x5 300x5x4 PB
Chinups 4x10
Hammer curls 55x5 65x5x2
Close hammer pulldown 200x10x2

Posted by: Mista

10/4

Legs / Abs

Leg press 100x10 300x5 400x5 600x5x2 600x10x2 300x10
Abs with 45 plate 20x3
Side abs with 25 plate 2x20

Posted by: katt

Hey there Mista..

Looks like your workouts are moving right along! Staying away from injuries for a while?

Posted by: Mista

No injuries at the moment, everything seems to be going well. Thanks.

Posted by: Mista

11/4

Shoulders / Traps

Hang clean and press 50x5 100x5 120x5x2 120x4
Arnolds 60x5x3
BB Shrugs 120x5 220x5 320x3 PB 220x5
Side laterals 40x8x3

Posted by: Mista

Chest / Abs

Low incline 70x5 80x5x5
Flat DB 100x12 100x10 100x4 80x8
Decline abs with 70DBx10x3
Dips 4x10

Posted by: Mista

16/4

Back

Rack pulls 120x5 220x5 270x5 320x5 320x4 220x5
Chins 5x2 8x3
One arm pulldown 100x8 120x5 100x8

Gym packed with pin heads so called it a day.

Posted by: Mista

17/4

Legs / Bis / Tris

Squat using oly bar, atg 70x5 120x5 170x5x3 120x5
Deads 120x5 220x5x2
DB Curls 50x5x3 supersetted with
Skull crushers DB 50x5x3

Posted by: Built

How's it feeling for you?

Oh - meant to ask - can you add weight to your chins?

Posted by: Mista

My butt hurts. After squats my legs were pretty fried. I found a good spot on my back however.

I can't add weight to chins, unless I buy a belt or find some other way to do it.

Posted by: Built

I've been known to string a couple of old t-shirts together to weight them. You could also try an old backpack - might be more comfortable worn backward.

Posted by: Mista

Chest

Incline DB 40x5 80x12x3 PB
Flat DB 100x0 100x5x4 100x4 100x0
Dips 4x10

Posted by: Mista

23/4

Legs / abs

Squat 120x5 170x5 220x2x2 170x5
Leg press 100x5 400x5 500x5 600x5x5
Abs +80x8x3

Posted by: katt

Quote:

Originally Posted by Built

I've been known to string a couple of old t-shirts together to weight them. You could also try an old backpack - might be more comfortable worn backward.

Never thought of wearing a backpack... great idea!

Posted by: katt

Quote:

Originally Posted by Mista

23/4

Legs / abs

Squat 120x5 170x5 220x2x2 170x5
Leg press 100x5 400x5 500x5 600x5x5
Abs +80x8x3

Dude - you're just freaking strong as shit.. gj

Posted by: Mista

Quote:

Originally Posted by katt

Never thought of wearing a backpack... great idea!

I found a belt that i can use, I just need a chain to loop through a plate.

Posted by: Mista

Quote:

Originally Posted by katt

Dude - you're just freaking strong as shit.. gj

Thanks, I'm a work in progress.

Posted by: Mista

Weight check as of last night 80.1kg (176). Started creatine again after a while break so should see weight go up a bit. I'm hoping to get it up to around 85kg (187) in the next couple months.

Posted by: Mista

24/4

Back

Rack pulls 120x5 220x5 270x5 320x5 370x1x2 PB
Chins 3x10
One arm pulldown 120x5x3
One arm bent rows 100x5x2
Upright rows 120x5x3

Posted by: Built

So nice to see chins and heavy rack pulls in a workout. One arm lat pulldowns are a personal favourite of mine - it's amazing how much better those hit lats than bilateral pulldowns!

The one red flag I see is the upright rows. You ever feel any shoulder pain from these? Because cleans are WAY better (AND way cooler!), and might be a very nice sub for this movement.

Thoughts?

Posted by: Mista

No I don't ever get shoulder pain from them. I am doing hang clean and press, but after a week or so I felt my traps were shrinking. Upright rows seem to hit them very well.

OOHHH! I got a chain to hang weight from the gym belt.

Posted by: Mista

28/4

Chest

Ok, so some guys at the gym offered to spot me on bench because they notice I always use DBs.

Flat BB Bench 140x4 190x5 240x5 PB! 260x4 PB! 240x6!
Incline BB 140x5 190x5 PB! 210x5 PB!
Dips +25x5 +50x5x3 +50x10PB!

Posted by: Built

Watch it with the rows.

Do you do hang cleans, or off the floor?

Posted by: Mista

Hang cleans

Posted by: Built

I freaking LOVE those.

How do you do 'em - what rep range, weight used etc. And how often?

Posted by: Mista

I do hang clean and press. I could up the weight if i dropped the press part. I have been doing low reps, once a week.

Posted by: Built

I do both. Heavier for the hang cleans, and lighter for the clean and press - sometimes I just do split-jerks and blow off the clean and press part entirely.

How much can you hang clean for a triple?

Posted by: Mista

I have never done them by themselves.

Posted by: Built

Okay, well, how much for hang clean and press?

Posted by: Mista

Hang clean and press 50x5 100x5 120x5x2 120x4

Was the last time.

Posted by: Built

That's a respectable clean and press!

Now, next time you are supposed to do upright rows, try doing hang cleans, but no press. Get that weight up! I can hang clean a 5-rep set with 115, and a triple with 120 - but only clean and press 95. You should be able to do a LOT more than me if you can clean and press 120! I'll be interested to hear what you think (and how you feel the next day) when you go really heavy on the hang clean without the press. I think you'll be pleasantly surprised at what happens to your shoulders, traps and forearms!

Posted by: Mista

30/4

Back

Rack pulls 140x4 240x5 340x5 440x1PB! 500x0 340x5
Chins +25x5x5 PB!
Seated rows 100x5 300x5 One arm 140x5 160x5 PB!
One arm pulldown 130x5
Pulldown 200x10x2

Posted by: Mista

1/5

Legs / Abs

Squat 140x5 240x5x3 PB! 140x10
Leg press 200x5 400x5 500x5 600x8x3
Abs +80x10x3 PB!

I forgot what I was squatting last time, and thought I was having a hard time with the same weight, when I really upped the weight and reps quite a bit.

Posted by: goob

Holy shit, nice leg pressing dude.

Posted by: Mista

Thanks goob.

Posted by: Mista

3/5

Traps / Shoulders / Bis / Tris

Hungover...

Hang cleans 140x5x3 160x5
DB shoulder press 60x5 70x4x2 70x2 60x5
Light tricep pushdown 3x12 slow
Bi curls 70x5 60x8 60x5
Upright rows 160x5x2

Posted by: Built

How did the hang cleans feel? You put up some nice weight there!

Posted by: Mista

Considering I felt like crap, they felt like crap. I'm sure I will be able to do them much better next time.

Posted by: Built

If you can do that while feeling like death... let's just say I'm looking forward to seeing what a steak and a good night's sleep will do for you!

Posted by: Mista

5/4

Chest

Flat DB Bench 100x12x3 PB!
Lox DB Incline 80x5x4 80x12 PB!
Dips +50x10 +75x8x2 PB! +75x3

Posted by: Mista

6/5

Back

Rack pulls 140x5 240x5 340x5 440x1 340x5
One arm seated row 160x5x3 PB!
Pullups +25x8x5 PB!
One arm pulldown 70x5 130x5x2 PB!
Pulldown 200x10 200x4

Posted by: Built

Lats are getting STRONG!

Posted by: Mista

9/5

Legs / Shoulders

Didn't get to eat before gym, so energy wasn't there.

DB HS Shoulder press 60x5x5
Squat 140x5 190x5 240x5 240x2 140x12x2
Leg press 400x12x4
Goodmornings light 2x8 Couldn't seem to get these working right.

Posted by: Built

What's your problem with the GMs, Mista?

Posted by: Mista

I'm assuming my form. The weight was more annoying on my back / neck and I didn't feel it in my legs. I did them seated.

Tell me what I did wrong.

I had my legs a bit narrower than shoulder width, pretty straight but slightly bent.
Butt back, back pretty much straight.
Went down very slow and low.
Held the bar like squatting.

Posted by: DOMS

Have you tried Zercher Good-mornings? I really like 'em. Plus, they may alleviate some of the problems that you're having.

Posted by: Mista

No I haven't DOMS, that was my first time trying them. They look tough on your arms. What type of weight are you using?

Posted by: DOMS

Quote:

Originally Posted by Mista

No I haven't DOMS, that was my first time trying them. They look tough on your arms. What type of weight are you using?

It's been a while since I've done them, but I think my PR is 160.

Posted by: Built

For standing GMs, the weight travels straight up and down, in a line, while the knees bend a little and your ass goes back. Really, it's a Romanian deadlift but holding the barbell like a squat.

Seated, the weight should be sent through your heels.

Posted by: Mista

13/5

Push

Flat BB Bench 140x10 190x5 240x5x2 260x6 PB!
45 Incline BB Bench 140x5 190x5 220x1 PB! 140x12 190x5
Dips +75x10x3 PB!

Arm were fried but went with my brother who wanted to keep going.

DB shoulder press 60x5x2 70x1
Flys 50x10

Posted by: Mista

15/5

Legs / Abs

Squat 90x5 140x5 190x5 240x5x2 260x3 PB! 240x5
One legged press 200x10 300x10 300x8x3
Leg press 300x20
Abs +80x12x3 PB!

Posted by: Mista

16/6

Pull

Posted by: Mista

20/5

Push

Flat bench 140x10 190x10 240x5 290x1 PB! 240x4 190x10
BB Shoulder press 140x5x2 140x7 PB!
Incline 140x10 190x5 240x0 190x5 190x10
Dips 30x1 10x2 Someone stole my chain to hang weight of from gym, bastards.

Posted by: Mista

21/5

Legs / Abs

Squat 90x10 140x10 190x5 240x5x2 240x10 PB!
Leg press 200x5 400x6 400x10 500x10 600x10
Abs +90x12x3 PB!
Lunges with DB 30x10

Posted by: Mista

22/5

Pull

One arm bent rows 70x10 100x12x2
Upright rows 90x10 140x5 160x5 140x5x2
One arm pulldown 80x5 130x5x2 150x5 PB! 100x10
Seated curls BB 50x10 90x10x2

Posted by: katt

Lookin good as ever Mista... keep it up.

Posted by: Mista

Thanks katt.

Posted by: Mista

27/5

Chest

Flat DB Bench 60x5 100x10x3 100x9
Incline DB Bench 80x10x4
Flys 35x10 60x10 60x5 35x5

Posted by: Mista

28/5

Back

Rack pulls 140x7 240x5 340x5 440x3 PB! 500x1 PB!! 340x10
One arm pulldown 150x5x3 PB!
Seated rows 300x5x4 PB!

Posted by: JailHouse

150 one arm pulldown wtf. Good job allthe way around.

Posted by: Mista

Oh btw, I got sum wrist straps. They defiantly helped!

Posted by: Mista

Quote:

Originally Posted by JailHouse

150 one arm pulldown wtf. Good job allthe way around.

Thanks mate, they felt pretty good. I'm sure they will be going up in the not too distant future..

Posted by: lucifuge

Quote:

Originally Posted by Mista

28/5

Back

Rack pulls 140x7 240x5 340x5 440x3 PB! 500x1 PB!! 340x10
One arm pulldown 150x5x3 PB!
Seated rows 300x5x4 PB!

Holy Crap!
nice numbers my friend
you are a strong S.O.B.

Posted by: goob

Quote:

Originally Posted by Mista

28/5

Back

Rack pulls 140x7 240x5 340x5 440x3 PB! 500x1 PB!! 340x10
One arm pulldown 150x5x3 PB!
Seated rows 300x5x4 PB!

Nice workout Mista. Great numbers.

Have you heard anymore about that assalt charge?

Posted by: JailHouse

damn mista. gr8 numbers man.

Posted by: Mista

Quote:

Originally Posted by goob

Nice workout Mista. Great numbers.

Have you heard anymore about that assalt charge?

Thanks goob.

I heard that he was getting scans on his eye because there was something not right, but he wasn't going to take it any further.

Posted by: Mista

Quote:

Originally Posted by JailHouse

damn mista. gr8 numbers man.

Thanks, I have been slowly but surely going up in weight or reps and just going with it.

Posted by: Mista

3/6

Chest / Abs

Incline 90x10 140x5 190x5 240x5x2 PB! 240x1 190x5
Flat bench 140x10 240x10x2 190x12
Flys 60x10x2 60x8
DB Extension? 35x10 50x5 35x10
Abs +80x12x3
Dips 20

Posted by: yellowmoomba

Nice job on the PBs

Posted by: JailHouse

nice job bro your strong. how tall are you and what do you weight?

Posted by: Mista

Thanks guys.

5,9 and 180. I'm on a slow bulk atm, gained about 8 pounds (after losing size on December holidays)

Want to get to around 190-195 then cut to a solid 185.

Posted by: JailHouse

Nice!

Posted by: Mista

4/6

Back

Rack pulls 140x5 240x5 340x5 440x3 340x8 240x10
One arm seated row 160x5 180x5x3 PB!
One arm pulldown 160x3 PB! 150x5 130x5
Chins 10x2

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