Mista'a on a Mission

katt · 12-28-2007, 10:01 AM

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

Mista · 01-06-2008, 04:46 PM

Quote:

Originally Posted by katt

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

The next few days were pretty good actually.

Mista · 01-06-2008, 04:51 PM

2/1

Push

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

Mista · 01-06-2008, 04:53 PM

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

Mista · 01-06-2008, 04:55 PM

4/1

Pull

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

Mista · 01-08-2008, 03:28 PM

8/1

Push

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

Mista · 01-10-2008, 03:16 PM

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

Mista · 01-13-2008, 03:32 PM

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

StanUk · 01-13-2008, 04:25 PM

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

Mista · 01-14-2008, 03:33 PM

Thanks Stan.

Mista · 01-14-2008, 03:40 PM

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.

Mista · 01-16-2008, 03:19 PM

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

Mista · 01-17-2008, 07:35 PM

17/1

Legs

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

katt · 01-18-2008, 05:44 AM

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

Mista · 02-03-2008, 11:54 PM

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.

Mista · 02-12-2008, 04:23 PM

11/2

Chest

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

Mista · 02-12-2008, 04:27 PM

12/3

Back / Traps / Bis

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

katt · 02-13-2008, 08:30 AM

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?

Mista · 02-13-2008, 03:53 PM

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.

DOMS · 02-13-2008, 04:06 PM

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!

katt · 02-13-2008, 04:16 PM

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!

goob · 02-13-2008, 04:34 PM

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....

Mista · 02-13-2008, 04:42 PM

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.

Mista · 02-13-2008, 04:49 PM

Mista · 02-14-2008, 03:50 PM

15/2

Shoulders

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

Mista · 02-18-2008, 03:43 PM

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.

katt · 02-18-2008, 04:26 PM

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?

Mista · 02-18-2008, 04:35 PM

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

katt · 02-18-2008, 04:39 PM

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?

Mista · 02-18-2008, 04:45 PM

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

12-28-2007, 10:01 AM	#271
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	So how are you feelin' today after that workout? Sore?

01-06-2008, 04:51 PM	#273
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	2/1 Push Flat bench 1x5 2x10 Alternate shoulder press 1x5 1x3 1x5 Dips 4x10

01-06-2008, 04:53 PM	#274
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	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

01-06-2008, 04:55 PM	#275
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	4/1 Pull Pull ups 2x10 Chinups 2x10 Upright rows 4x5 One arm bent rows 3x10 Preacher curls 1x5 2x5 1x10

01-08-2008, 03:28 PM	#276
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	8/1 Push Arnold press 1x5 4x5 Incline 1x5 1x5 0x1 0x1 1x10 1x10 Incline abs 1x20 2x10 weighted Dips 4x10 1x9

01-10-2008, 03:16 PM	#277
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	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

01-13-2008, 03:32 PM	#278
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	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

01-13-2008, 04:25 PM	#279
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	I like your workouts Mista, nice and simple but no doubt very effective.

01-14-2008, 03:33 PM	#280
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	Thanks Stan.

01-14-2008, 03:40 PM	#281
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	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.

01-16-2008, 03:19 PM	#282
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	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

01-17-2008, 07:35 PM	#283
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	17/1 Legs Leg press 1x5 1x5 1x5 1x5 1x3+failure 1x5 1x5 1x5 2x10 Squat 3x10 Calve raises 3x20

01-18-2008, 05:44 AM	#284
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	so............ I thought you were going to start posting your weights????

02-03-2008, 11:54 PM	#285
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	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.

02-12-2008, 04:23 PM	#286
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	11/2 Chest Incline DB 35x5 60x10 70x10 Flat bench DB 80x5 100x10 100x10 80x10 Dips 4x10

02-12-2008, 04:27 PM	#287
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	12/3 Back / Traps / Bis Seated rows 100x5 200x5 300x5x3 Pullups 3x10 Slow Upright row 20x5 120x5x4 Bi curls DB 35x5 60x5 60x4 35x5

02-13-2008, 08:30 AM	#288
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	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?

02-13-2008, 03:53 PM	#289
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	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.

02-13-2008, 04:34 PM	#292
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	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....

02-13-2008, 04:42 PM	#293
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	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.

02-13-2008, 04:49 PM	#294
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275

02-14-2008, 03:50 PM	#295
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	15/2 Shoulders Alternate DB press hammer grip 30x5 60x5x3 Front raises 15x10 40x5x3 Side raises 15x10 40x5x3 Seated shoulder press machine 65x5 155x10x3

02-18-2008, 03:43 PM	#296
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	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.

02-18-2008, 04:26 PM	#297
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	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?

02-18-2008, 04:35 PM	#298
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	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

02-18-2008, 04:45 PM	#300
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	Nope, this was from several months ago when a group of guys jumped me at the pub.