Thursday, March 26, 2015

Back in the Gym for a Old School Fullbody Blast



I was back in the gym after a brief illness. I am still slightly dehydrated so I was feeling it after my workout. I have never had my upper pec cramp up before and it was not fun.

Leg Press
90 lb x 10 reps
90 lb x 10 reps
90 lb x 10 reps
90 lb x 10 reps
90 lb x 10 reps

Seated Cable Row
90 lb x 10 reps
90 lb x 10 reps
90 lb x 10 reps
90 lb x 10 reps
90 lb x 10 reps

Barbell Bench Press
95 lb x 15 reps
135 lb x 10 reps
185 lb x 10 reps
195 lb x 10 reps
225 lb x 6 reps

Seated Barbell Shoulder Press
45 lb x 15 reps
65 lb x 5 reps
55 lb x 10 reps
55 lb x 10 reps
55 lb x 10 reps

Face Pull
25 lb x 20 reps
30 lb x 10 reps
40 lb x 10 reps
50 lb x 10 reps
60 lb x 10 reps

Barbell Deadlift
135 lb x 10 reps
185 lb x 5 reps
225 lb x 5 reps
315 lb x 1 reps
315 lb x 1 reps

Barbell Shrug
135 lb x 10 reps
135 lb x 15 reps
135 lb x 20 reps
135 lb x 15 reps
135 lb x 10 reps

Machine Incline Bench Press
60 lb x 10 reps
80 lb x 10 reps
100 lb x 10 reps
120 lb x 10 reps
140 lb x 10 reps

Machine Chest Fly (Pec Deck)
80 lb x 10 reps
70 lb x 8 reps
60 lb x 10 reps
50 lb x 10 reps
40 lb x 15 reps

 







Friday, March 20, 2015

My idea of the perfect workout (for me that is)



Leg Press                   5 work sets
Seated Cable Rows    5 work sets
Bench Press               5 work sets
Deadlifts                    5 work sets
Shrugs                       5 work sets
Overhead Press         5 work sets






http://www.mikemahler.com/cmd.php?Clk=5223689

Wednesday, March 18, 2015

Cost Per Serving For Some Popular Pre-Workouts


Pre-Workout  Price  Servings  Cost/Srv  Full Dose
Scream  $29.97 20  $      1.50 Y
Nutrex Outlift  $32.71 20  $      1.64 Y
Wreckage  $34.79 20  $      1.74 Y
Pre-JYM  $34.87 20  $      1.74 Y
Jack3d  $23.43 45  $      0.52 N
1.M.R. Vortex  $26.96 50  $      0.54 N
The Curse  $29.20 50  $      0.58 N
Razor 8  $36.99 60  $      0.62 N
Fast Fuel  $28.94 45  $      0.64 N
Game Day  $38.99 60  $      0.65 N
Amino Energy  $19.99 30  $      0.67 N
JetFUSE  $34.98 52  $      0.67 N
Super Charge  $34.02 50  $      0.68 N
Her Uplift  $27.97 40  $      0.70 N
Shock Therapy  $29.97 42  $      0.71 N
White Flood  $43.77 60  $      0.73 N
Cardio Igniter  $26.23 35  $      0.75 N
Hyper FX  $22.74 30  $      0.76 N
Nuclear X  $31.99 40  $      0.80 N
Pump Igniter  $24.72 30  $      0.82 N
Black Powder Ultra  $32.98 40  $      0.82 N
Ritual  $24.99 30  $      0.83 N
BullNox  $29.97 35  $      0.86 N
Animal Rage  $25.70 30  $      0.86 N
Superpump MAX  $34.99 40  $      0.87 N
Neon Sport Volt  $31.99 36  $      0.89 N
Anarchy  $55.49 60  $      0.92 N
Cutler Legend  $25.97 28  $      0.93 N
FitMiss Ignite  $27.98 30  $      0.93 N
Nano Vapor  $37.42 40  $      0.94 N
Iron Pump  $28.87 30  $      0.96 N
Dilate  $28.99 30  $      0.97 N
C4  $29.99 30  $      1.00 N
ENGN  $29.99 30  $      1.00 N
N.O.-Xplode  $29.99 30  $      1.00 N
Gold Standard  $29.99 30  $      1.00 N
DyNO  $29.99 30  $      1.00 N
ErgoGenix ErgoBlast  $29.99 30  $      1.00 N
Super Freak  $39.99 40  $      1.00 N
Mr Hyde  $31.39 30  $      1.05 N
Nitraflex  $31.99 30  $      1.07 N
Assault  $21.99 20  $      1.10 N
Dr Jekyll  $33.48 30  $      1.12 N
True GRIT Pre  $33.99 30  $      1.13 N
Max Out  $34.99 30  $      1.17 N
Evogen EVP  $49.96 40  $      1.25 N
Animal Pump  $37.62 30  $      1.25 N
Shotgun 5x  $39.98 28  $      1.43 N
NO Bull  $34.98 20  $      1.75 N
Platinum PRE-  $34.99 20  $      1.75 N

http://www.mikemahler.com/cmd.php?Clk=5223689

Jim Stoppani's Pre-JYM still the most complete.

Saturday, March 14, 2015

April Training Split




Day 1: Bench Press - Incline Bench Press
Day 2: Cable Rows, Pulldowns, Face Pulls
Day 3: Deadlift - Sumo Deadlift - Shrugs - Leg Curls
Day 4: Arms - Overhead Press
Day 5: Leg Press - Goblet Squats - Sumo Dumbbell Squats

Evenings will be for cardio 3 - 5 times per week. 




http://www.mikemahler.com/cmd.php?Clk=5223689

Friday, March 13, 2015

Deadlift Strength Training Workout (Build Size & Strength In ONE Workout!)











DEADLIFTS.



Here's the strength training workout for today:




Deadlift
Series:




Snatch Grip Deadlifts - 2x5

41X0 Tempo

6 second pause at all 3 positions



Snatch Grip Deadlifts on Floor - 2x4

3020 Tempo

2 second pause 2" off the floor



Clean Grip Deficit Deadlifts - 2x3

31X0 Tempo

8 second eccentric on last rep



Clean Grip Deadlifts on floor - 2x2

31X0 Tempo



Clean Grip Block Pulls - 2x1

20X0 Tempo