The billy mimnaugh thread [Archive]

billy mimnaugh

02-17-2009, 12:09 PM

Robert asked me to start a thread.I will use the introduction that ELITEFTS uses for me then start posting my training and diet.Im gpoing to try and compete in bodybuilding June 6th and June 13th in Indiana.On the way,Im hoping to total elite at 220 and 242 ,giving me 5 elites from 220-shwt.So here is the intro that Elite uses and then I will start posting training..

Billy Mimnaugh has been lifting for 25 years and competing for 20 years. He has won state and regional titles in both bodybuilding and powerlifting including the AAU Maine State Bodybuilding Championships, NPC New England Bodybuilding Masters Championship, APF Maine State, USPF Connecticut State, and the WNPF Region 1. He is a three time runner up in the APF Senior Nationals in the 308 lbs class and a two time runner up in the IPA Nationals. He also placed third in the IPA Seniors and won two APF junior nationals titles. He has been in 50 bodybuilding and powerlifting events and has never placed out of the top three in any event (except for three bomb outs). His best total is 2303 lbs at super, 2232 lbs at 308 lbs, and 2120 lbs at 275 lbs.

billy mimnaugh

02-17-2009, 12:17 PM

SUNDAY[FEB 15]
BOX SQUATS-155x2+2 CHAINS,245x2+2CHAINS,335x2+2 CHAINS,425x2+2 CHAINS,425x2+3 CHAINS,425x2+4 CHAINS,425x2+5 CHAINS,425x2+6 CHAINS,425x2+7 CHAINS

SQUATS-155x8,245x8,335x8,425x8,515x3[GEAR],565x1[GEAR]
CALF HAM GLUTES-[MINI]12,12,10,10
45 DEGREE HYPERS-DOUBLED MINI]-10,10,10,10
REVERSE HYPERS-5 SETS
ABS-8 SETS
CARDIO-55 MIN
PM
CAMBERED BAR ROUND BACK GMs-135x5,225x5,315x5,405x5
ZERCHER SQUATS-135x5,225x5,275x5,315x3
MANTA RAY SQUATS-135x6,225x6,315x6
LEG PRESS-5 SETS
ONE LEGGED LEG PRESS-3 SETS
REVERSE HYPERS-4 SETS
ABS-6 SETS
CALVES 10 SETS

MONDAY[FEB 16]
DYNAMIC BENCH-215x3x9 SETS W/DOUBLED MINI
DB PRESS WESTSIDE STYLE-100x21,100x19,100x15
DB ROLLING EXT-50x11x5 SETS
BB EXT TO THROAT-95x6,135x5,185x5,215x5
DB CURLS-20x18,30x12,40x12,50x11,60x10
BB CURLS-95x8,105x8,135x6,140x6
TWO ARM HAMMER CURLS-30x12,40x12,50x11
ABS-6 SETS
CARDIO-55 MIN

TUES[FEB 17]
CALVES-10 SETS
ABS-12 SETS
CARDIO-55 MIN.

robert da strongman

02-17-2009, 12:39 PM

good stuff billy!

tjoe

02-17-2009, 03:01 PM

What the??? this was my idea! Haha! Thanks for starting it up Billy. can't wait to see the progress!

STRENGTH-TRAINING

02-17-2009, 03:02 PM

awesome man

GameofInches

02-17-2009, 05:10 PM

Great to see you over here!

Viking

02-17-2009, 06:35 PM

Oh this will be watched fo sho..

billy mimnaugh

02-19-2009, 09:21 AM

WED[FEB 18]
WESTSIDE CAMBERED BAR GMs-135x3,225x3,315x1,405x1,455x1,525x1
DEADS W/ PURPLE BANDS-135x3,225x3,315x3,365x3,425x3
BENT ROWS-135x5,225x5.315x5,365x5,415x5
CALF HAM GLUTES-MINIx12,MINIx12,MINIx12
45 DEGREE HYPERS-DOUBLED MINI+25x12,DOUBLED MINI+25x10,DOUBLED MINI+25x10
REVERSE HYPERS-90x12,180x12,270x12,320x12
ABS-10 SETS
CARDIO-60 MIN
PM
PALMS IN PULLDOWNS-3 SETS
STRAIGHT ARM PULLDOWNS-3 SETS
V-HANDLE PULLDOWNS-3 SETS
VOGELPOHL PULLDOWNS-3 SETS
ROPE PULLS TO FACE-3 SETS
DB ROWS-150x10,150x18
ABS-4 SETS
REVERSE HYPERS-90x15x3 SETS
BAND PULLTHROUGHS-PURPLEx15x3 SETS

GREAT DAY.STRENGTH WAS GOOD.SPEED WAS GOOD.NEXT WEEK WILL SWITCH TO SQUAT/MORNINGS AND PULLS WITH CHAINS.

Viking

02-19-2009, 09:24 AM

You definitely do work when your lifting.

What is your workout-split looking right now?

billy mimnaugh

02-19-2009, 10:52 AM

Thanks.

SUNDAY-SQUAT AND LEGS
MONDAY-DYNAMIC BENCH AND ARMS
TUESD-CALVES ABS
WED-MAX EFFORT LOWER BODY/BACK
THURS-CALVES ABS
FRIDAY-MAX EFFORT BENCH/CHEST
SAT-DELTS

I do cardio 7 days a week,right now Dave moved it up to 60 min. a day.

billy mimnaugh

02-23-2009, 09:44 AM

THURS[FEB 19]
CARDIO-60 MIN
ABS-10 SETS
CALVES-10 SETS

FRIDAYT[FEB 20]
BENCH W/ CHAINS-135x5,185x3,225x3,275x1,275x1=2 chains,275X1+4 chains,275X1+6 chains,275X1+8 chains,315X1+8 chains,340X1+8 chains,350X0+8 chains

5 board press-135X5,225X5,275X5,315X5,405X5,455X5,,365X10
INCLINES-135x8,185x8,225x8,275x8,315x6,325x6
FACE PULLS-3 SETS
PULLDOWNS-3 SETS
CARDIO-60 MIN
ABS-6 SETS
PM
SHIRT BENCH-135x5,185x1,225x1,275x1,315x1 SHIRT-365x1,405x1,425x1,435x1
CHAIN SUSPENDED LOCKOUTS-135x5,225x5,315x5,405x5,455x5,505X5
ABS-8 SETS

SAT[FEB 21]
LATERALS-20x18,30x15,40x13,50x12,60x9
ONE ARM LATERALS-50x13,40x15
PRONE LATERALS-30x20,30x20,30x20,30x19
ROPE PULLS TO FACE-3 SETS
PULLDOWNS-3 SETS
PULL APARTS WITH BANDS-3 SETS
ABS-7 SETS
CARDIO-60 MIN

SUNDAY[FEB 22]
BOX SQUATS[GREEN BANDS]-155x2,205x2,245x2,350x2X6 sets,375X2
squats-155X8,245X8,335X8,425X8,[suit]-515X1,605X1
CALF HAM GLUTES[MINI BAND]-12,12,12,12
45 DEGREE HYPERS-[DOUBLED MINIS+25]10,10,10
REVERSE HYPERS-4 SETS
ABS- 6 SETS
CARDIO-60 MIN
PM
ZERCHER SQUATS-135x5,225x5,275x5,320x5
MANT RAY SQUATS-135x5,225x5,275x5,335x5
LEG PRESS-6 SETS[WORKED UP TO 1300LBS]
ONE LEGGED LEG PRESS-3 SETS
REVERSE HYPERS-3 SETS
CALVES-10 SETS
ABS-8 SETS

BrianNassar

02-23-2009, 12:48 PM

Billy,

I remember you from the powerlifting forums YEARS ago. LOL. Are you staying lean with this program or just focusing on strength and size?

Thanks bro!

billy mimnaugh

02-23-2009, 01:17 PM

Billy,

I remember you from the powerlifting forums YEARS ago. LOL. Are you staying lean with this program or just focusing on strength and size?

Thanks bro!

Im actually getting ready for two bodybuilding shows in June.However,on the way Id like to try to total elite at 242 and then right after at 220.This would give me 5 elites from 220-shwt.

After that,its back to powerlifting.Im planning on pushing my bodyweight up to around 340-350 and hit something big.

billy mimnaugh

02-24-2009, 09:14 AM

MONDAY[FEB23]
DYNAMIC BENCH[2 CHAINS]135x3,185x3,225x3x9 SETS
BB RACK EXT-95x6,145x6,165x6,185x5,205x5
INCLINE TATE PRESS-40x11x6 SETS
PUSHDOWNS-4 SETS
BAND PUSHDOWNS-100 REPS
CARDIO-60 MIN
ABS-5 SETS
PM
BB CURLS-65x10,95x10,115x9,135x8,145x8,115x12
DB CURLS-30x13,40x13,50x12
SEATED HAMMER CURLS-40x9,40x8,50x7
PULLDOWNS-3 SETS
DB POWERCLEANS-3 SETS
ABS-5 SETS

TUES[FEB 24]
CARDIO-70 MIN
CALVES-10 SETS
ABS-6 SETS

robert da strongman

02-24-2009, 11:46 AM

nice!

billy mimnaugh

02-26-2009, 02:38 PM

WED [FEB 25]
SQUAT MORNINGS-95x1,135x1,185x1,225x1,275x1,315x1,365x1,415x1
DEADS W/CHAINS-135x1,225x1,315x1,405x1,405x1+2 CHAIN,405x1+4 CHAINS,405x1+6 CHAINS,455x1+6 CHAINS
BENT ROWS-135x5,225x5,315x5,365x5,420x5
CALF HAM GLUTES-25x12,25x10,25x10,25x10
REVERSE HYPERS-90x12,180x12,270x12,320x12
ABS-8 SETS
CARDIO-70 MIN
PM
PALMS IN PULLDOWNS-3 SETS
STRAIGHT ARM PULLDOWNS-3 SETS
V HANDLE PULLDOWNS-3 SETS
VOGELPOHL PULLDOWNS-3 SETS
DB ROWS-150x12,150x19
DEADS-135x1,225x1,315x1,365x1,405x1

tjoe

02-26-2009, 03:34 PM

Billy - I noticed that you repeat the "main" exercise again at night but without bands or chains... can you explain the idea behind this?

Also, since you are dieting and doing a good amount of cardio, how do you "feel" lately?

billy mimnaugh

02-26-2009, 05:25 PM

I only did this today.I just felt like pulling.It was a stupid idea.My back was sore.I feel pretty good.I realy dont like lifting this light[bodyweight].I have no leverages.Every movement is like a new thing because Im just not used to not having a belly to push off of.I feel like my upper body is still pretty strong but Ive lost A LOT in my lower body strength and pulling strength.Im going to go heavier this weekend in the squat so I will see how that feels.Im still not 100%certain if I will lift in April.If Im not pulling in the 600s with no belt in the gym I probably wont.Unless I hit some really big squats and benches in training.

billy mimnaugh

03-02-2009, 03:30 PM

THURS[FEB 26]
CARDIO 70 MIN
CALVES-10 SETS
ABS-10 SETS

FRIDAY[FEB 27]
FLOOR PRESS-135x3,185x3,225x3,275x1,315x1,365x1,405x1,455x0
5 BOARD PRESS-135x6,225x6,315x6,365x5,405x3,430x2,365x8
FLOOR PRESS RACK EXT-135x6,225x6,315x6,365x3
ABS- 6 SETS
FACE PULLS-3 SETS
PULLDOWNS-3 SETS
CARDIO-70 MIN
PM
SHIRT BENCH-135x2,185x1,225x1,275x1,315x1,365x1,SHIRT-405x1,430x1,460x1
INCLINE BENCH-135x8,225x8,275x8,315x7,275x8,225x8
BAND PUSHDOWNS-100 REPS

SAT[FEB 28]
LATERAL RAISES-7 SETS
BENT LATERALS-4 SETS
PRONE LATERALS-4 SETS
FRONT PRESS-4 SETS

SUNDAY[MARCH 1]
BOX SQUATS[GREEN BANDS]155x2,245x2,335x2,400x2x6 SETS
SQUATS-515x1,605x1,650x1 [SUIT WRAPS]
DEADLIFTS-135x1,225x1,315x1,365x1,405x1,455x1,475x1
CALF HAM GLUTES-4 SETS
REVERSE HYPERS-4 SETS
CARDIO 70 MIN
PM
ZERCHER SQUATS-135x5,225x5,275x5,325x3
MANTA RAY SQUATS-135x5,225x5,275x5,315x5,345x5
ONE LEGGED LEG PRESS-3 SETS
LEG PRESS-6 SETS
REVERSE HYPERS-3 SETS
ABS-6 SETS
CALVES-7 SETS

robert da strongman

03-02-2009, 03:43 PM

nice training billy!

billy mimnaugh

03-03-2009, 09:18 AM

Thanks.Im getting used to powerlifting movements again.

billy mimnaugh

03-05-2009, 01:16 PM

MONDAY[MARCH 2]
DYNAMIC BENCH[1 CHAIN]135x3,185x3,230x3x9 SETS
BB EXT TO CHIN-95x5,135x5,185x5,205x5,225x5
DB INCLINE EXT-40x8,50x8,60x8,60x8
PUSHDOWNS-3 SETS
BAND PUSHDOWNS-100 REPS
ABS-5 SETS
CARDIO-70 MIN
PM
BB CURLS-4 SETS
DB CURLS-20x13,30x13,40x12,50x8
DB SPIDER CULRS-30x10,30x10
BAND PUSHDOWNS-100 REPS
ABS-4 SETS

TUES[MARCH 3]
ABA-10 SETS
CALVES-10 SETS
CARDIO-70 MIN

WED[MARCH 4]
CAMBERED BAR SUSPENDED GMs-135x3,225x3,315x1,405x1,455x1,500x1,550x0x4 TRIES
CAMBERED BAR SUSPENDED GM DOUBLED PURPLE BANDS-135x3,135x3,185x3,185x3
BENT ROWS-135x5,225x5,315x5,365x5,430x3,365x5,315x5
DB ROWS-150x20
CALF HAM GLUTES-14,25x8,45x8,45x7
REVERESE HYPERS-90x12,180x10,270x10,270x10
ABS-6 SETS
CARDIO-70 MIN
AM
PALMS IN PULLDOWNS-3 SETS
STRAIGHT ARM PULLDOWNS-3 SETS
VOGELPOHL PULLDOWNS-3 SETS
V-HANDLE PULLDOWNS-3 SETS
ABS-5 SETS
REVERSE HYPERS-90x15,90x15,90x15

THURSADAY[MARCH 5]
CARDIO-70 MIN
ABS-10 SETS
CALVES 10 SETS

robert da strongman

03-05-2009, 03:13 PM

some good training again

what are vogelpohl pulldowns?

billy mimnaugh

03-05-2009, 05:20 PM

robert da strongman

03-05-2009, 05:31 PM

greuceanu

03-05-2009, 07:13 PM

realmccoy

03-05-2009, 07:19 PM

Nice, I don't see how you can do max effort twice a day

billy mimnaugh

03-06-2009, 09:45 AM

I train at 4:00am then again after work at about 6:30 pm.My morning session is 2-3 hours depending on what Im working.My max effort back day is long as is my squat day.Bench days are only about an 1 hour and 30 min.

I really dont do two max effort workouts.I do my max effort work in the morning and bodybuilding stuff at night.I was benching in a shirt at night because I was running out of time in the morning.I wouldnt go very heavy on it.The same with squats.The heavy stuff is in the am and then I come back and do light stuff with no belt.

All my afternoon stuff is pretty light.

billy mimnaugh

03-10-2009, 09:35 AM

FRIDAY [MARCH 6]
HANGING BAND PRESS[GREEN BAND]-135x3,185x3,225x3,275x3,315x1,365x1,405x1,455x1,51 0x0
SHIRT BENCH-365x1,405x1,435x1,475x1
5 BOARD PRESS-135x6,225x5,315x5,365x5,405x5,440x3,365x8
CARDIO-70 MIN
PM
INCLINE BENCH-135x8,135x8,185x8,225x8,275x8,225x12
FACE PULLS-3 SETS
PULLDOWNS-3 SETS
ABS-8 SETS

SAT[MARCH 6]
LATERALS-20x18,30x15,40x12,50x12,60x10,50x10
SEATED LATERALS-40x8,40x8
PRONE LATERAL-40x15,40x14,40x14,40x12
PLATE RAISES-45x12,45x12
PULL APARTS-20,20
CARDIO-70

SUNDAY[MARCH 7]
BOX SQUATS[GREEN BAND-155x2,235x2,335x2,425x2x6 SETS
SQUATS-155x3,245x3,335x1,425x1,515x1,605x1,675x1[GEAR]
CALF HAM GLUTES-25x12,45x12,45x12,15
REVERSE HYPERS-90x15,180x12,270x12,360x12
ABS-6 SETS
CARDIO-70 MIN
PM
ZERCHER SQUATS-135x5,225x5,275x5,335x2
LEG PRESS-5 SETS
ONE LEGGED LEG PRESS-3 SETS
CALVES-10 SETS
ABS-4 SETS
REVERSE HYPERS-3 SETS

MONDAY[MARCH 8]
DYNAMIC BENCH-135x3,225x3,235x3x9 SETS +2 CHAINS
4 BOARD CG-135x5,225x5,315x5,365x5,405x3,370x4
CHAIN SUSPENDED LOCKOUTS-135x5,225x5,315x5,365x5,405x3
BAND PUSHDOWNS-120 REPS
ABS-4 SETS
CARDIO-70
PM
DB CURLS-5 SETS
BB CURLS-4 SETS
HAMMER CURLS-4 SETS
DB SPIDER CURLS-2 SETS
FACE PULLS-3 SETS
PULLDOWNS-3 SETS

TUESDAY[10]
CARDIO-70
ABS-10 SETS
CALVES-8 SETS

robert da strongman

03-10-2009, 12:52 PM

great training!

GameofInches

03-10-2009, 07:32 PM

Great training! Did you train with these many exercises and volume when you were just powerlifting, or did you up it b/c of you bodybuilding goals now? Also, do you have any older pics of you when you were just powerlifting and any of you now that you are in pursuit of bodybuilding? Just curious, thanks!

billy mimnaugh

03-11-2009, 09:18 AM

tjoe

03-11-2009, 10:18 AM

No,its more now because I have to try to hit more angles.I always was a pretty big volume guy,but a lot of what I do now is to get a bodybuilding effect.To tell the truth,Im looking foreward to being done with bodybuilding.I dont like the cardio and I think the sport and training is pretty silly.
UH-OH... you losing focus?? Stay on track big man!!
Hit the stage shredded, take a ton of pictures and then go back ot what you love! Your body will like the break, your heart will like the cardio and you will love the rebound!! FOCUS

billy mimnaugh

03-12-2009, 09:39 AM

tjoe

03-12-2009, 01:19 PM

No,I havent lost focus.I just realised that I really love powerlifting and am doing the bodybuilding to make up for how shitty I looked the last time I competed.I havent cheated once on Daves diet,but I just really dont enjoy the whole sport of bodybuilding much.I also find that the people in powerlifting are MUCH different then bodybuilders as well.I noticed that strongmen are much different than BBers too... interesting...

billy mimnaugh

03-12-2009, 04:06 PM

WED[MARCH 11]
CHAIN SUSPENDED CAMBERED BAR GMs-135x3,225x3,315x3,405x1,550x1,600x0
CHAIN SUSPENDED CAMBERED BAR GMs W/PURPLE BANDS DOUBLED-135x5,185x5,225x3,275x3
BENT ROWS-135x5,225x5,315x5,365x5,415x3,315x8
DB ROWS-150x21
CALF HAM GLUTES-12,25x12,25x11,25x8
REVERSE HYPERS-90x12,180x12,270x12,270x12
SHRUGS-245X12,335X12,425X12,515X12,605X12
ABS-5 SETS
CARDIO-70 MIN
PM
PALMS IN PULLDOWNS-3 SETS
STRAIGHT ARM PULLDOWNS-3 SETS
V-HANDLE PULLDOWNS-3 SETS
VOGELPOHL PULLDOWNS-3 SETS
ABS-3 SETS

THURS[MARCH 12]
CARDIO-70 MIN
ABS-8 SETS
CALVES-10 SETS

greuceanu

03-12-2009, 04:26 PM

I think the sport and training is pretty silly.

Lol.Gotta admit, the older i get, the more i feel the same.

billy mimnaugh

03-13-2009, 04:46 PM

Dont get me wrong,Im not knocking it for anyone else.I just think the whole notion of lifting to get bigger muscles and then dieting all the hard work away,only to start the whole process over,seems nuts.

The other thing is,there is really no imagination in the sport as far as training goes.Every guy does the same movements,the same way.In powerlifting,there are use of bands,chains,dynamic days,max effort days with different bars,box squats,its always changing,always new and fresh.This weekend I will box squat with blue bands,then squat in my gear,then suspend the bar with green bands and hit some squats like that.Its exciting and innovative.

Bodybuilding is "I did 4 sets of 12 reps in the curl,3 sets with dbs,3 sets of conentration curls".Its the same shit over and over.Its not for me.

robert da strongman

03-13-2009, 04:51 PM

I noticed that strongmen are much different than BBers too... interesting...

what bb'ers would help a guy out that lost his luggage?

strongman do that. i am guessing pl'ers too.
one thing we have in our sport is respect and brotherhood.
the arrogant full of themselves a-holes never last

billy mimnaugh

03-18-2009, 04:45 PM

FRIDAY[MARCH 13]
2 BOARD PRESS-135x3,185x3,225x3,275x3,315x1,365x1,405x1,455x1,48 0x0
SHIRT-365x1[NO TOUCH]405x1[NO TOUCH]435x1[NO TOUCH]485x1[TOUCH]
3 BOARD PRESS W/ SHIRT-405x5,455x3,500x3
5 BOARD PRESS-225x5,315x5,405x5,455x5
CARDIO-70 MIN
PM
DB INCLINES-30x20,50x20,80x15,100x17
INCLINE BENCH-135x8,225x8,275x8,225x10
ABS-4 SETS

SAT[MARCH 14]
LATERALS-5 SETS
PRONE LATERALS-4 SETS
BAND LATERALS-3 SETS
BENT LATERALS W/ BANDS-3 SETS
PLATE RAISES-3 SETS
ABS-6 SETS
CARDIO-70

SUNDAY[MARCH 15]
BOX SQUATS[BLUE BANDS]-155x2,245x2,335x2,385x2x6 SETS
SQUATS-135x3,245x1,335x1,425x1,515x1,605x1,700x1
CARDIO-70 MIN
PM
LEG PRESS-4 SETS
ONE LEGGED LEG PRESS-3 SETS
DEADLIFTS-135x1,225x1,315x1,405x1,455x1,525x1
ABS-8 SETS
CALVES-8 SETS

MONDAY[MARCH 16]
DYNAMIC BENCH-135x3,185x3,225x3,275x3x9 SETS
4 BOARD CG-135x5,225x5,315x5,405x5
CG RACK LOCKOUTS-3 SETS
PUSHDOWNS-3 SETS
BAND PUSHDOWNS-100 REPS
CARDIO-70 MIN

TUES[MARCH 17]
CARDIO-70 MIN
ABS-8 SETS
CALVES-8 SETS

WED[MARCH 18]
PULLDOWNS-3 SETS
V-HANDLE PULLDOWNS-3 SETS
VOGELPOHL PULLDOWNS-3 SETS
ROPE PULLS-3 SETS
WESTSIDE BAR GM-135x3,225x3,315x1,405x1,545[NO GO]
BENT ROWS-135x5,225x5,275x5,315x5,375x5
DB ROWS-150x22
CALF HAM GLUTES-3 SETS
REVERSE HYPERS-4 SETS
ABS-6 SETS
CARDIO-70 MIN

COMMENTS-BACK HAS BEEN IN SPASMS SO TOOK IT EASY ON WED.SAVING IT FOR SUNDAYS WORKOUT.

robert da strongman

03-18-2009, 04:48 PM

good training!

hate back spasms!

tjoe

03-18-2009, 09:02 PM

billy - how far out from the BB show are you? and do you have any PL meets picked out yet along the way?

billy mimnaugh

03-19-2009, 09:30 AM

Im 12 weeks out from the bodybuilding show.Im planning,will decide for sure next weekend,on hitting the IPA IRON HOUSE meet in Ohio.If you have an email,I can send you my 12 weeks out pics.Id post them,but dont know how,Im computer illiterate[and illiterate overall].

robert da strongman

03-19-2009, 11:45 AM

post up them pics!

when you post a thread scroll down to manage attachments
it will allow you to post pics from there

Skeptic

03-19-2009, 12:17 PM

They are standing v-handle rows.So your standing and pulling down to your belt line.You know,I dont even include a few movements because Im scared people wont believe I do that much training in a day.

I was gonna say: you're a frackin' glutton for work dude.

I have been trying to get a handle on "performance" training as opposed to the industry driven "Muscle and Fiction" training crapola you read everywhere. The one common denominator that I have gleaned is lift heavy, but keep the number of sets and exercises down to something you can recover from. Your routines are freaky.

Do other powerlifters and strongmen use this kind of volume? I mean, I'm 48. It would take me a month to recover. ;-)

Skeptic

03-19-2009, 12:20 PM

No,I havent lost focus.I just realised that I really love powerlifting and am doing the bodybuilding to make up for how shitty I looked the last time I competed.I havent cheated once on Daves diet,but I just really dont enjoy the whole sport of bodybuilding much.I also find that the people in powerlifting are MUCH different then bodybuilders as well.

It's like soccer vs. rugby. All the years I spent on soccer teams with ego-centric douche bags vs. the total brotherhood of a rugby team.

Ack! Just WHAT am I implying here? Gonna get my ass banned! ;-)

billy mimnaugh

03-19-2009, 12:41 PM

I was gonna say: you're a frackin' glutton for work dude.

I have been trying to get a handle on "performance" training as opposed to the industry driven "Muscle and Fiction" training crapola you read everywhere. The one common denominator that I have gleaned is lift heavy, but keep the number of sets and exercises down to something you can recover from. Your routines are freaky.

Do other powerlifters and strongmen use this kind of volume? I mean, I'm 48. It would take me a month to recover. ;-)

Im 45 years old and I dont have a problem recovering.When Im just powerlifting,I use less movements but I do strongman stuff at night instead of doing more barbell work.So,I will do the prowler,sled,sandbag,log,tires etc.

I dont believe in the theory of overtraining.I believe that is a state of mind.Sometimes Im sore or tired but once I start training everything is fine.I believe in staying "broke down". I think your body adapts and either grows or dies.

billy mimnaugh

03-23-2009, 01:15 PM

THURS[MARCH 19]
CARDIO-70 MIN
CALVES-12 SETS
ABS-8 SETS

FRIDAY [MARCH 20]
3 BOARD PRESS-135x3,185x3,225x3,275x3,315x1,365x1,420x1,475x1,50 0x0
5 BOARD PRESS-135x6,225x6,315x6,365x6,405x6,455x5
CARDIO-70 MIN

SAT[MARCH 21]
LATERALS-5 SETS
ONE ARM LATERALS-3 SETS
PRONE LATERALS-4 SETS
BAND PULL APARTS-3 SETS
ROPE PULLS-3 SETS

SUNDAY[MARCH 22]
BOX SQUATS-BLUE BAND-155x2,245x2,335x2,425x2,425x2,335x2,355x2,365x2,40 0x2,335x2
ZERCHER SQUATS-135x5,185x5,225x5,275x3,325x3
MANTA RAY SQUATS-135x5,185x5,225x5,275x5,315x5
CALF HAM GLUTES-12,25x12,25x12,25x11,25x11
CARDIO-70 MIN
PM
DEADLIFTS-1325x1,225x1,315x1,405x1,500x1x3 SETS
BAND DEADS-GREEN-315x1c6 SETS
ONE LEGGED LEG PRESS-4 SETS
LEG PRESS-6 SETS
CALVES-6 SETS
ABS-6 SETS
REVERSE HYPERS-4 SETS

COMMENTS-Trying to get back calmed down,plus tweeked a peck so I needed to cut back a bit.Im planning a big squat day for this coming sat.Box squats were all over.Some sets felt ok ,others bothered my back This sat will decide if Im doing the meet or not.Bench felt super strong,but slight tweek on 500 on boards so skipped the shirt and did what I could.

robert da strongman

03-23-2009, 03:37 PM

good training.
take care of the back

billy mimnaugh

03-24-2009, 04:24 PM

MONDAY[MARCH 23]
DYNAMIC BENCH-275x3x9
4 BOARD CG-135x5,225x5,275x5,315x5,365x5,405x5,455x3
CHAIN SUSPENDED RACK LOCKOUTS-135x5,225x5,315x5,365x5,405x5
PUSHDOWNS-3 SETS
BAND PUSHDOWNS-100 REPS
CARDIO-70 MIN
PM
DB CURLS-20x20,30x15,40x12,50x12,60x10
TWO ARN HAMMER CURLS-50x10x3 SETS
BB CURLS-95x8x3 SETS
BAND PUSHDOWNS-100 REPS

TUES[MARCH 24]
CARDIO-70 MIN
CALVES-8 SETS
ABS-8 SETS

back is better.Looking foreward to a big max effort day wed. and a big bench and squat day later in the week.

robert da strongman

03-24-2009, 04:30 PM

nice benching

are you competing raw?

billy mimnaugh

03-24-2009, 05:10 PM

No,Im wearing a single ply RAGE X.I didnt think I was strong enough to put on a double ply at this point.I thought anything over a single would be too much shirt for me.

SUMO

03-25-2009, 05:17 PM

Damn, I thought I trained high volume. Good stuff.

robert da strongman

03-25-2009, 05:31 PM

No,Im wearing a single ply RAGE X.I didnt think I was strong enough to put on a double ply at this point.I thought anything over a single would be too much shirt for me.

i tried a double ply champion suit...damn!!

billy mimnaugh

03-26-2009, 04:25 PM

WED[MARCH 25]
BUFFALO BAR GMs-135x3,225x3,315x2,405x1,455x1,500x1,550x1
BENT ROWS-135x5,225x5,315x5,380x5
DB ROWS-150x23
CALF HAM GLUTES-12,25x12,25x11,25x9
REVERSE HYPERS-90x15,180x12,270x12
SHRUGS-135x12,225x12,315x12,405x12,595x12,650x12
CARDIO-70 MIN
PM
PALMS IN PULLDOWNS-3 SETS
V-HANDLE PULLDOWNS-3 SETS
VOGELPOHL PULLDOWNS-3 SETS
ONE ARM PULLDOWNS-3 SETS
ROPE PULLS-3 SETS
ABS-7 SETS

MARCH[26]
CARDIO-70 MIN
CALVES-7 SETS
ABS-7 SETS

Stopped at 550 on buffalo bar gm.Im trying to get right at a max without missing.I think I have created a bit of a mindset of failure.I might have gotten 600 if I tried,but felt another miss would really hurt my confidence.I will repeat this movement next week and go to the 600.I need to start succeeding in the gym and have noticed that when I take a weight that is a bit beyond my strength I tend to fail BEFORE I take the weight.So,now I go to about 97% of a max get it and stop to build a mindset of completion and confidence.

I didnt do this on Sunday.I pulled 500 very easy and went to 600 and missed.I failled BEFORE I took the attempt.This week I will go to 550 or so just to feel like Im beating the weight instead of the weight beating me.

tjoe

03-26-2009, 04:30 PM

Im trying to get right at a max without missing.I think I have created a bit of a mindset of failure. I like your thinkin'. I have trained very similar as well for a long time. I very rarely miss a weight. It really helps the mindset and recuperation as well. Of course there is ALWAYS a time to push it but I do not think that EVERY training session is that time. Keep at it big man!

robert da strongman

03-26-2009, 04:48 PM

the mind is a killer.
i try not to think anymore...

SUMO

03-26-2009, 07:26 PM

the mind is a killer.
i try not to think anymore...
Do what I did...get married (just kidding, in case she reads this :))

robert da strongman

03-26-2009, 07:28 PM

Do what I did...get married (just kidding, in case she reads this :))

been there done that.

billy mimnaugh

03-30-2009, 10:31 AM

FRIDAY[MARCH 27]
2 BOARD PRESS-135x3,185x3,225x3,275x3,315x1,365x1,405x1,425x1,48 5x0
5 BOARD PRESS-135x6,225x5,275x5,315x5,365x5,405x5,430x5,460x3
SHIRT-205x1,430x1,465x1
CARDIO-70MIN
PM
INCLINE BENCH-135x8,185x8,225x8,275x8,315x6,335x5,275x6,225x8,13 5x15
ABS-8 SETS
FACE PULLS-3 SETS

SAT[MARCH 28]
SHOULDER WORK WITH BANDS.SHOULDERS WERE BEAT UP SO DID BAND LATERALS,BENT LATERALS,FRONT RAISES.

SUNDAY[MARCH 29]
BOX SQUATS[BLUE AND PURPLE BAND]-155x2,205x2,295x2,335x2,295x2,300x2,305x2
SQUATS-155x2,245x1,335x1,425x1,515x1,565x1,605x1,635x1,65 5x1
ZERCHER SQUATS-135x5,185x5,225x5,275x5,325x4
SAFETY SQUAT BAR SQUATS-135x5,185x5,225x5,275x5,325x5
LEG PRESS-6 SETS
CARDIO-70 MIN
PM
DEADLIFTS W/GREEN BANDS-135x1,185x1,225x1,275x1,325x1,350x1,365x1x3 SETS
ONE LEGGED LEG PRESS-3 SETS
CALF HAM GLUTES-4 SETS, REVERSE HYPERS-90x15,180x12,270x12,320x12
ABS-6 SETS
CALVES-8 SETS

MONDAY[MARCH29]
DYNAMIC BENCH-135x3,185x3,225x3,280x3x9 SETS
4 BOARD CLOSE GRIPS-135x5,225x5,315x5,365x5,410x5,385x5,365x5,315x10
CHAIN SUSPENDED RACK LOCKOUTS-135x5,225x5,315x5,365x5,410x3
ROPE EXT-4 SETS
BAND PUSHDOWNS-100REPS

DB CURLS-20x15,30x15,40x12,50x12,40x15
TWO ARM HAMMER CURLS-50x10,50x8,50x7
DB PREACHER CURLS-4 SETS
CARDIO-70 MIN

Im not going to do the meet before the shows.Its too hard to get a decent squat in trying to loose weight.Im going to do the shows in June,then two weeks later hit an APF meet in CHICAGO.This way,I can eat into the meet instead of eating away from the meet.Feel strong enough to put up a decent total at 242[probably could total between 1800-1900]but I need a 1940 for elite.Right now,while doing cardio,I dont think its possible.With two weeks off of cardio,eating more food and sort of a rest mode,I think my body will be better to try and push for the bigger number.

billy mimnaugh

04-02-2009, 09:30 AM

TUES[MARCH 30]
CARDIO-80 MIN
CALVES-10 SETS
ABS-10 SETS

WED[APRIL 1]
PALMS IN PULLDOWNS-3 SETS
V-HANDLE PULLDOWNS-3 SETS
VOGELPOHL PULLDOWNS-3 SETS
ROPE PULLS-3 SETS
BENT ROWS-135x5,185x5,225x5,275x5,315x5,380x5,315x5
DB ROWS-150x24
CAL HAM GLUTES-12,25x10,25x11,25x9
REVERSE GYPERS-90x15,180x12
270x12,320x12
CARDIO-80 MIN
PM
CHAIN SUSPENDED GM BUFFALO BAR[HUNG AT WAIST LEVEL]-135x3,225x3,315x1,405x1,455x1,500x1,550x0
DEADLIFTS W GREEN BANDS-135x1,185x1,225x1,275x1,325x1,350x1,3175x1,400x1
ABS-8 SETS
REVERSE HYPERS-90x15x3 SETS

THURS[APRIL 2]
CARDIO-80 MIN
CALVES-9 SETS

Did my good mornings hung at waist level instead of a little higher then my belly button.HUGE differance.I need to start bending more as my deadloift is slow off the floor.I want to put myself into the exact position as the start of my pull to see if it helps my start.Im not too flexible so this isnt very easy for me.

robert da strongman

04-02-2009, 12:01 PM

so you do the GM's from the bottom?

billy mimnaugh

04-03-2009, 09:31 AM

If I do them suspended by chains,they are just hanging there,I wedge my body under the bar and good morning it up.Obviously with the chains,you can raise or lower the height.Im going to start going at a lower height.

When I do then freee standing,I take the weight out like a squat and just round over as far as I can and come up.

billy mimnaugh

04-06-2009, 10:40 AM

FRIDAY[APRIL 3]
FLOOR PRESS-95x3,135x3,185x3,225x1,275x1,315x1,365x1,415x1
5 BOARD PRESS-135x6,225x5,315x5,410x5,460x3,405x9
4 BOARD W/SHIRT-405x3,455x3,500x2,525x2
CARDIO-80 MIN
PM
DIPS-3 SETSx12 REPS
INCLINE BENCH-50x23,85x27
INCLINE FLYS-50x22
CABLE CROSSOVERS-4 SETS
ABS-4 SETS

SAT[MARCH 4]
LATERAL RAISES-5 SETS
BAND ONE ARM LATERALS-3 SETS
ONE ARM LATERALS-3 SETS
PRONE INCLINE LATERALS- 4 SETS
ROPE PULLS-3 SETS
CARDIO-80 MIN

SUNDAY [MARCH 5]
BOX SQUATS-13 INCH BOX]-155x2,245x2,335x2,375x2x8 SETS,425x2,475x2,515x2
ZERCHER SQUATS-95x5,135x5,185x5,225x5,275x5
MANTA RAY SQUATS-135x5,185x5,225x5,275x5,345x5
DEADS W/ GREEN BANDS OFF 1 INCH MAT-135x1,225x1,275x1,3345x1,405x1
LEG PRESS- 4 SETS
ONE LEGGED LEG PRESS-3 SETS
45 DEGREE HYPERS-3 SETS
CALF HAM GLUTES-3 SETS
REVERSE HYPERS-3 SETS
ABS-5 SETS
CALVES 7 SETS
CARDIO-80 MINUTES

Started doing my box squats on a lower box with no added resistance.Basically going back to the start.Pulled off 1 inch matts and will raise it up every week.The start of my pull is slow,need to really generate more explosion off initial pull.So,I drooped my good mornings lower and will pull from more height to really work the lower back and start of my pull.Very happy how my benching is going.Its the one lift that seems to not be too bothered by weight loss[other then just being weaker].My form is the same on it.

billy mimnaugh

04-07-2009, 12:50 PM

MONDAY[MARCH 6]
DYNAMIC BENCH-95x3,135x3,185x3,225x3,280x3x9SETS
4 BOARD PRESS-135x5,225x5,315x5,415x3,315x9
CHAIN SUSPENDED LOCKOUTS-135x5,225x5,315x5,410x2
PUSHDOWNS-4 SETS
BAND PUSHDOWNS-100 REPS
DB CURLS-20x12,30x12,40x10,50x10,40x10
TWO ARM HAMMER CURLS-40x12,50x10,40x12,40x11
CARDIO-80 MIN

TUES[MARCH 7]
CARDIO-80 MIN
CALVES-8 SETS
ABS-9 SETS

robert da strongman

04-07-2009, 04:52 PM

good training

billy mimnaugh

04-08-2009, 09:35 AM

WED[MARCH 8]
PALMS IN PULLDOWNS-4 SETS
V-HANDLE PULLDOWNS-3 SETS
VOGELPOHL PULLDOWNS
ROPE PULLS-3 SETS
BENT ROWS-135x5,185x5,235x5,325x5,380x5
DB ROWS-150x20,150x10
CALF HAM GLUTES-12,25x9,25x8
SAFETY SQUAT BAR SQUATS-135x3,185x2,225x1,275x1,315x1,365x1,405x1
REVERSE HYPERS-3 SETS
CARDIO-90 MIN

First time doing the saftey squat bar as a max effort movement in about 4 years.I just got a new bar with the new yoke handles.Very hard at first.Need a couple of workouts with it to get it right.Stopped at 405 because lower back was throbbing from doing all the other shit first.Cant wait to go back to powerlifting and concentrate on the heavy stuff again,instead of just doing it at the end of the routine.

TheReverendMister

04-11-2009, 03:38 PM

Any updates Billy?

billy mimnaugh

04-13-2009, 11:45 AM

ELITEFTS.COM has an article I wrote at 18 weeks out running right now.Ive made quite a few improvements since then.I will take pics in two weeks which will put me at 6 weeks out.

TheReverendMister

04-13-2009, 11:48 AM

ELITEFTS.COM has an article I wrote at 18 weeks out running right now.Ive made quite a few improvements since then.I will take pics in two weeks which will put me at 6 weeks out.

Cool. Thanks Billy.

billy mimnaugh

04-13-2009, 11:54 AM

THURS[MARCH 9]
CARDIO-90 MIN
CALVES-8 SETS
ABS-10 SETS

FRIDAY[MARCH 10]
HANGING BAND PRESS[BLUES]135x5,225x3,275x1,315x1,365x1,405x1,455x1,500x1,52 5x1,550x0
5 BOARD PRESS-135x5,225x5,315x5,405x5,470x3
4 BOARD BENCH W/SHIRT-405X2,255X1,515X1,540X1
bench press-315X6,315X6,315X5
CARDIO-90 MIN

SAT[MARCH 11]
LATERAL RAISES-5 SETS
ONE ARM LATERALS-4 SETS
SEATED LATERALS-3 SETS
PRONE LATERAL-4 SETS
BAND PULL APARTS-3 SETS
ROPE PULLS-3 SETS
CARDIO-90 MIN

SUNDAY[MARCH 12]
BOX SQUATS[13 INCH BOX]155x2,245x2,335x2,385x2x8 SETS,
BOX SQUATS W/SUIT BOTTOMS-405x2,475x1,515x1,550x1
BOX SQUATS-245x17,245x16,245x15
DEADLIFTS OFF BLOCKS W/GREEN BAND-135x1,225x1,275x1,345x1,415x1
LEG PRESS-5 SETS
ONE LEGGED LEG PRESS-3 SETS
CALF HAM GLUTES-4 SETS
REVERSE HYPERS-4 SETS
CALVES-7 SETS

MONDAY[MARCH 13]
DYNAMIC BENCH-250x3x9 SETS,315x1,365x1
4 BOARD CG BENCH-135x5,225x5,315x5,375x5,415x3
PUSHDOWNS-3 SETS
ROPE EXT-4 SETS
BAND PUSHDOWNS-100 REPS
DB CURLS-4 SETS
SEATED DB CURLS-4 SETS
HAMMER CURLS-3 SETS
ABS-7 SETS
CARDIO-90 MIN.

SQUATS WENT BETTER THIS WEEK.TRYING TO DO A THING BRIAN SCHWAB DOES AFTER MY REGULAR BOX SQUATS.ITS A TOUCH AND GO IN SUIT BOTTOMS TO WORK DEPTH.I FOUND THESE BRUTAL AS MY FORM SUCK OFF THE BOX.THIS WILL BE THE KEY FOR MY SQUAT.SCHWAB IS BRILLIANT!

robert da strongman

04-14-2009, 10:45 PM

good training

i hope i can make it to schwabs gym one day

weightgain4000

04-15-2009, 02:29 AM

I just read your article on elite. Good stuff and I hope for the best at your show. Your article gave me good motivation to train even harder while on Dave's diet. Take care.

billy mimnaugh

04-15-2009, 01:24 PM

SUMO

04-15-2009, 02:15 PM

Thanks.I kind of felt bad because that was at 18 weeks out and now Im 8 weeks[actually 7.5] out.My legs have come up a lot since then and Im much better now.I kind of felt like it was shortchanging Dave a bit.
Write a follow up to the article then, explaining what changed, etc. That would be pretty interesting.

billy mimnaugh

04-16-2009, 12:06 PM

I actually have one written.Im going to take pix next week.

billy mimnaugh

04-16-2009, 12:09 PM

TUES[MARCH 14]
CARDIO-90 MIN
ABS-12 SETS
CALVES-9 SETS

WED[MARCH 15]
SAFETY SQUAT BAR SUSPENDED GMs[HUNG AT 32 INCH]-95x3,135x3,185x3,225x1,275x1,315x1
BENT ROWS-135x5,225x5,295x5,345x5,400x4
DB ROWS-150x10,150x11,150x12
CALF HAM GLUTES-25x12,25x12,25x10,12
REVERSE HYPERS-4 SETS
PALMS IN PULLDOWNS-3 SETS
V-HANDLE PULLDOWNS- 3SETS
VOGELPOHL PULLDOWNS-3 SETS
WIDE PULLDOWNS-3 SETS
ABS-10 SETS
CARDIO-70 MIN AM,20 MIN PM

THURS[MARCH 16]
CARDIO-90 MIN

billy mimnaugh

04-17-2009, 02:33 PM

FRIDAY[MARCH 17]
HANGING BAND PRESS GREEN BAND-135x3,185x3,225x3,275x3,315x1,365x1,405x1,460x1
4 BOARD PRESS W SHIRT-405x2,455x1,515x1,550x1
5 BOARD PRESS-225x5,315x5,415x5,475x3
INCLINE BENCH-225x17
band crossovers-3 sets
CARDIO-90 MIN
ABS-8 SETS

Better day today.Didnt go for more on band press or shirt because left peck is a bit tweaky feeling and it felt like the next set would be a mistake but each weight was VERY easy.Feel strong,will go to a 3 board next week in shirt,then a two board,then a one board.

TheReverendMister

04-18-2009, 06:50 PM

What kind of shirt you wearing billy? Rage X?

tjoe

04-19-2009, 08:18 AM

great stuff bro! can't wait for the pix... 6(ish) weeks... gettin close! How you feel at this point?

billy mimnaugh

04-20-2009, 09:40 AM

Im wearing a single ply RAGE X.I didnt think I needed a double ply or a denim at this point as I didnt feel my strength levels at this weight would be able to handle more shirt.I love the RAGE X.I get it with a scoop neck and floppy back,this way I can adjust it each set.

Next weekend Im going to take pics.Im really happy with how everything is looking.My legs are really starting to grow,especially the "bad one".

billy mimnaugh

04-20-2009, 12:12 PM

SAT[MARCH 18]
LATERAL RAISES-20x20,30x15,40x12,45x12,55x5,30x12
FRONT RAISES-30x15,30x12,30x10,
PRONE LATERALS-40x13,40x12,40x10,40x11
PULL APARTS-20,20,20
ROPE PULLS-3 SETS
ABS-8 SETS
CARDIO-90MIN

SUN[MARCH 19]
BOX SQUATS[13 INCH BOX]-155x2,245x2,335x2,385x2,425x2x6 SETS,475x1,515x1,565x1
DEADLIFTS OFF 3 INCH BLOCK W/GREEN BANDS-135x1,225x1,275x1,345x1,405x1
ARCH BACK GOOD Ms-155X5,245X3,335X3,385X3
CALF HAM GLUTES-MINIx10,MINIx10,MINIx10,MINIx10
REVERSE HYPERS-90x15,180x13,270x15
ONE LEGGED LEG PRESS-3 SETS
LEG EXT-3 SETS
LEG PRESS-4 SETS
CALVES-7 SETS
ABS-4 SETS
CARDIO-90 MIN

MON[MARCH 20]
DYNAMIC BENCH-135x3,185x3,225x3,250x3x9 SETS
4 BOARD CG-135x5,225x5,315x5,365x5,405x3,370x5
BB EXT-135x8,155x8,185x6
PANORA PUSHDOWNS-3 SETS
ROPE EXT-2 SETS
BAND PUSHDOWNS-100 REPS
TWO ARM HAMMER CURSL-5 SETS
DB CURLS-4 SETS
DB PREACHERS-3 SETS
ABS-5 SETS
CARDIO-90 MIN

SQUATTING IS COMING ALONG AND PULLING IS BETTER AS WWLL.3 INCH BLOCKS IS A VERY LOOOONG WAY FOR ME TO PULL AS IT IS HARD JUST TO REACH THE BAR AS ITS LAYING ON THE FLOOR.

billy mimnaugh

04-22-2009, 12:39 PM

TUESDAY[APRIL 21]
ABS-11 SETS
CALVES-8 SETS
CARDI0-100 MIN

WED[APRIL 22]
PALMS IN PULLDOWNS-4 SETS
V-HANDLE PULLDOWNS-3 SETS
VOGELPOHL PULLDOWNS-3 SETS
ROPE PULLS-3 SETS
BENT ROWS-135x8,185x5,225x5,275x5,325x5,365x5
DB ROWS-150x10,150x11,150x12
45 DEGREE HYPERS-DOUBLED MINIx12,x12,x12
REVERSE HYPERS-90x15,180x15.270x15,320x15
BUFFALO BAR ROUND BACK GMS-135x3,195x3,235x3,285x3,325x3,425x2
SHRUGS-245x15,335x15,425x15,515x12,605x12
ABS-4 SETS
CARDIO-75 MIN AM,25 MIN PM

billy mimnaugh

04-27-2009, 10:31 AM

THURS[APRIL 23]
CARDIO-100MIN
CALVES-8 SETS
ABS-7 SETS

FRIDAY[APRIL 24]
HANGING BAND PRESS[PURPLE BANDS]-95x3,135x3,185x3,225x3,275x3,315x1,365x1,405x1,430 x1,455x1,500x0[MISS MIGHT AS WELL HAVE BEEN 5000LBS]
3 BOARD SHIRT-405x1,455x1,500x1,545x1,545x1
5 BOARD PRESS-315x5,405x5,425x5,480x3
INCLINE BENCH-185x8,245x8,275x7
DB INCKINE BENCH-95x13
BAND CABLE CROSSOVERS-3 SETS
ABS-5 SETS
CARDIO-100 MIN

OK DAY.MISSED 500 ON HANGING BAND,BUT REALLY,WHEN THE BAR JUST PLUMMETS INTO YOUR CHEST AND YOU PUSH IT LESS THEN AN INCH IS IT REALLY A MISS ,OR JUST A FAILED HOLD?GETTING MORE USED TO THE SHIRT.

billy mimnaugh

04-27-2009, 10:31 AM

SAT[APRIL 26]
LATERAL RAISES-20x20,30x15,40x14,45x12,50x10,40x12
DB FRONT RAISES-30x12,40x10,30x12
PRONE LATERAL-30x17,30x16,30x15,30x15
BAND PULL APARTS-3 SETS
ROPE PULLS TO FACE-3 SETS
CARDIO-100 MIN
ABS-7 SETS

SUNDAY[APRIL 27]
BOX SQUATS[13 INCH BOX CHAMPION BRIEFS]-155x2,205x2,245x2,295x2,335x2x3 SETS,355x2x3 SETS,375x2x3 SETS
SUIT BOTTOMS-425x1,475x1,515x1,600x1
ARCHED BACK GM-155x5,245x3,335x3,425x3
SPEED DEADLIFTS OFF 3 INCH BLOCK-135x1,225x1,275x1,315x1,365x1,405x1,435x1
CALF HAM GLUTES-MINIx12,MINIx12,MINIx11
45 DEGREE HYPERS W/ 70LB SNDBAG-12,10,8
REVERSE HYPERS-90x15,180x12,270x12
ONE LEGGED LEG PRESS-3 SETS
LEG PRESS-5 SETS
LEG EXT-4 SETS
CALVES-6 SETS
ABS-5 SETS
CARDIO-100 MIN

MONDAY[APRIL 27]
DYNAMIC BENCH-250x5x5 SETS
4 BOARD CG BENCH-135x5,225x5,315x5,365x3,415x3
PANORA PUSHDOWNS- 3 SETS
V-HANDLE PUSHDOWNS-3 SETS
BAND PUSHDOWNS-100 REPS
HAMMER CURLS-6 SETS
DB CURLS-4 SETS
DB CONCENTRATION CURLS-3 SETS
ABS-6 SETS
CARDIO-100 MIN

HARD DAY SQUATTING.VERY STIFF.CARDIO IS KILLING MY HIP FLEXORS.THEY NEVER RECOVER FROM DAY TO DAY.JUST TRYING TO GRIND THROUGH.LOOKING VERY LEAN THOUGH.6 WEEKS OUT AND IM 246LBS AND EVERYTHING IS IN PRETTY GOOD.

robert da strongman

04-27-2009, 11:48 AM

wow lot of training going on

tjoe

04-27-2009, 02:56 PM

Pics, Pics!!
Way to go man. Can't wait for 2 things... how you will look in 6 weeks AND the rediculous rebound you will experience in size/strength after the show!

billy mimnaugh

04-29-2009, 12:08 PM

TUES[APRIL 28]
CARDIO-103 MIN
ABS-4 SETS

WED[APRIL 29]
V-HANDLE PULLDOWNS-3 SETS
PALMS IN PULLDOWNS-3 SETS
VOGELPOHL PULLDOWNS-3 SETS
BENT ROWS-135x6,185x6,225x6,275x6,325x6,370x5
DB ROWS-150x12,150x13,150x14
CHAIN SUSPENDED RACKABLE CAMBERED BAR GM[36 INCH]-135x3,225x3,315x3,405x1,500x0,500x0,500x1
CALF HAM GLUTES-15,15,15,13
REVERSE HYPERS-90x12,180x12,270x12,320x12
BB SHRUGS-245x15,335x12,425x12,515x12,615x10
STRIGHT ARM PULLDOWNS-7 SETS
ABS-8 SETS
CARDIO-100 MIN

GREAT WORKOUT.TOOK 3 ATTEMPTS TO GET 500 ON GMS.JUST A REALLY LOW POSITION FOR MY STIFF ASS TO SLIDE UNDER THE BAR.HARD TO GET MY FEET RIGHT.ADDED THE 7 SETS OF STRAIGHT ARMM PULLDOWNS TO TRY A NEW THING IVE BEEN READING ABOUT.REALLY PUMPED TONS OF BLOOD IN MY LATS

SUMO

04-29-2009, 12:14 PM

Good god. On top of everything else, you're trying FST-7, too?
Your friggin' work ethic is matched by no one :bowdown:

billy mimnaugh

04-30-2009, 11:52 AM

Thanks,however I think most would just say "hes an idiot".

billy mimnaugh

05-04-2009, 10:15 AM

THURS [APRIL[30]
CARDIO-100 MIN
ABS-6 SETS

FRIDAY [MAY 1]
BENCH W/DOUBLED MINIS-95x3,135x3,185x1,225x1,275x1,315x1,365x1,385x1,400 x0
3 BOARD PRESS W SHIRT-405x1,480x1,530x1,575x0
5 BOARD PRESS-315x5,405x3,455x3,485x2
INCLINE BENCH W/DOUBLED MINIS-185x10x7 SETS[SOME SETS ONLY GOT 5 REPS]
CARDIO-100 MIN
ABS-10 SETS

VERY STIFF TODAY.NEVER FELT WARMED UP AT ALL.COULDNT GET MY FEET SET IN ANY MOVEMENT.I WAS DANCING ON EVERY LIFT OFF.!@#$TY DAY.I DID LIKE THE 7 SET !@#$.NEVER HAD A PUMP LIKE THAT BEFORE.

billy mimnaugh

05-04-2009, 10:15 AM

SAT[MAY 2]
LATERAL RAISES-20x13,30x12,40x12,45X11,50X12
FRONT DB RAISES-20x10,30x9,40x8
PRONE LATERAL-40x12,40x11,40x11,40x9
BAND PULL APARTS-3 SETS
UPRIGHT ROWS W BUFFALO BAR-7 SETSx95LBSx10 REPS
CARDIO-103 MIN

SUNDAY[MAY 3]
BOX SQUATS-155x2,245x2,295x2,335x2,385x2x8 SETS
ROUND BACK GMs W BUFFALO BAR W/PURPLE BANDS-135x5,225x3,315x3,365x3
CALF HAM GLUTES-25x12,25x12,25x11,25x10
ONE LEGGED LEG PRESS-3 SETS
LEG EXT-4 SETS
REVERSE HYPERS-90x15,180x15,270x15
LEG PRESS-7 SETSx12 REPS
ABS-7 SETS
CARDIO-103 MIN

MONDAY[MAY 4]
DYNAMIC BENCH-95x3,135x3,185x3,255x5x5 SETS
CHAIN SUSPENDED RACK LOCKOUTS-135x5,225x5,315x5,365x5,405x5
PANORA PUSHDOWNS-3 SETS
DB INCLINE EXT-50x10x5 SETS
BAND PUSHDOWNS-105 REPS
TWO ARM HAMMER CURLS-20x15,30x15,40x12,45x11,50x10-30x12
DB CURLS-30x10,40x10,50x10
EZ CURLS-3 SETS
ABS-6 SETS
CARDIO-103 MIN

5 WEEKS OUT FROM SHOWS.REALLY TRYING TO MAKE SURE EVERY REP AND EVERY SET COUNTS.EVERY WORKOUT MUST BE PERFECT THE REST OF THE WAY.

billy mimnaugh

05-06-2009, 11:26 AM

TUESDAY[MAY 5]
CARDIO-110 MIN
ABS-6 SETS

WED[MAY 6]
T-BAR ROWS-1PLATEx15,2x15,3x12,4x12,5x11,6x10
BENT ROWS-135x10,225x8,275x8,325x8,385x5
DB ROWS-150x10,150x10,150x10
DEADLIFTS-135x1,225x1,275x1,325x1x10 SETS
WESTSIDE BAR ROUND BACK GMs-135x3,225x3,315x3,365x3,405x2,455x2
45 DEGREE HYPERS W 75LB SNADBAG-10,10,10
REVERSE HYPERS-90x15,180x15,270x15
SHRUGS-135x15,225x15,315x15,405x12,495x10,585x10,636x8
ABS-7 SETS
CARDIO-110 MIN

GREAT WORKOUT TODAY.NEED TO START VEERING MY TRAINING MORE TOWARDS BODYBUILDING THESE LAST 5 WEEKS.WILL DO MY PULLDOWN STUFF TOMMOROW AS I USED TO.MY BACK ISNT GETTING AS HARD AND SEPERATED AS THE FRONT SO NEED TO REALLY CONCENTRATE ON IT MORE

billy mimnaugh

05-08-2009, 02:52 PM

Thursday[may 7]
palms in pulldowns-3 sets
wide pulldowns-3 sets
v-handle pulldowns-3 sets
straight arm rope puldowns-3 sets
calves-7 sets
cardio-110 minutes

second half of my back workout.my width day

billy mimnaugh

05-08-2009, 02:52 PM

FRIDAY[MAY 8]
2 BOARD PRESS-135x3,185x3,225x3,275x3,315x1,365x1,415x1
BENCH PRSS-225x8,275x8,315x6,365x5
INCLINE BENCH-225x8,275x6,315x3,275x6
HIGH INCLINE BENCH-225x7,185x12,185x11
DB INCLINE BENCH-95x11
BAND CROSSOVERS-GREENx12x3 SETS,PURPLEx15x3 SETS
ABS-8 SETS
CARDIO-113 MINUTES

STOPPED AT 415 ON BOARDS.HAD NO LIFTOFF ANS THE BOARD WAS SLIDING AROUND UNDER MY SHIRT SO I SAID !@#$ IT.IM GOING TO NOT PUSH THE POWERLIFTING AS HARD AND REALLY GO BACK TO SOME MORE BODYBUILDING !@#$ THESE LAST FEW WEEKS.GREAT PUMP IN CHEST.WGT WAS 245 THIS MORNING.

robert da strongman

05-08-2009, 04:08 PM

catching up....good training

billy mimnaugh

05-08-2009, 04:24 PM

Trying,thanks.4 more weeks.I cant wait until its done.Im going to push my weight to 400 after this.

tjoe

05-10-2009, 07:15 PM

Pics damn it!
at 4 weeks out I bet they'd be good.
and trust me, you'll want lots of pics when it is all said and done!

Curt James

05-10-2009, 09:50 PM

billy mimnaugh

05-15-2009, 02:23 PM

SAT[MAY 9]
PRONE LATERALS-20x20,30x15,40x12,45x12,50x10
LATERAL RAISES-20x20,30x15,40x12,50x9
DB FRONT RAISES-20x12,30x11,40x10
SEATED LATERALS-30x10x7 SETS
PULL APARTS-2 SETS
ROPE PULLS TO FACE-3 SETS
ABS-8 SETS
CARDIO-113 MINUTES

SUNDAY [MAY 10]
BOX SQUATS-155x2,20x2,245x2,295x2,335x2,335x2,355x2,355x2,385 x2,405x2,425x2,335x2
ARCHED BACK GM-155x3,245x3,335x3,425x3,475x3
LEG EXT-4 SETS
LEG PRESS-5 SETS
ONE LEGGED LEG PRESS-3 SETS
SAFTETY BAR FRONT SQUATS-4 SETS
CALF HAM GLUTES-3 SETS
REVERSE HYPERS-3 SETS
CALVES-8 SETS
CARDIO-113 MINUTES

MONDAY[MAY 11]
DYNAMIC BENCH-135x5,185x5,225x5,260x5x5 SETS
BB EXT-135x8,185x6,215x6
DB INCLINE EXT-30x12,40x12,50x12,60x12
PANORA PUSHDOWNS-3 SETS
ROPE EXT-3 SETS
BAND PUSHDOWNS-100 REPS
TWO ARM HAMMER CURLS-5 SETS
DB CURLS-5 SETS
CONCENTRATION CURLS-2 SETS
ABS-7 SETS
CARDIO-113 MINUTES

4 WEEKS LEFT UNTIL SHOW.EVERYTHING IS LOOKING VERY GOOD.WILL TRY TO PUT UP PICS NEXT WEEK.

billy mimnaugh

05-15-2009, 02:24 PM

TUESADAY[MAY 12]
CARDIO-120 MINUTES

WED[MAY 13]
T-BAR ROWS-1PLATEx15,2x15,3x12,4x12,5x10,6+25x10
BB ROWS-135x10,225x8,275x8,325x6,365x5
WIDE GRIP BENT ROWS-225x12,225x12,225x12
DB ROWS-150x11,150x11,150x11+100x10[DROP SET]
DEADLIFTS-135x1,225x1,275x1,325X1,365X1X6
RACK DEADLIFTS-135x10,225x8,315x8,365x8
CALF HAM GLUTES-75LB SANDBAGx10,x10,x10
SHRUGS-135x15,335x15,425x12,515x12,605x10
ABS-10 SETS
CARDIO-120 MINUTES

STRICTLY BODYBUILDING THESE LAST WEEKS.IM TOO LEAN TO BE DOING MAX EFFORT MOVEMENTS THE REST OF THE WAY.

billy mimnaugh

05-15-2009, 02:24 PM

THURS[MAY 14]
WIDE PULLDOWNS-3 SETS
PALMS IN PULLDOWNS-3 SETS
VOGELPOHL PULLDOWNS-3 SETS
STRAIGHT ARM PULLDOWNS-7 SETS
CALVES-6 SETS
CARDIO-80MIN AM,40MIN PM

FRIDAY[MAY 15]
BENCH PRESS-95x8,135x6,185x6,225x6,275x6,315x7-275x6-225x5[DROP SET]
INCLINE BENCH-135x8,225x8,275x6
HIGH INCLINES-185x8,185x8,185x8
DB INCLINES-85x9,85x8,85x6
CABLE CROSSOVERS-7 SETS
ABS-12SETS
CARDIO-120 MIN

STRICTLY BODYBUILDING MOVEMENTS.GETTING PRETTY WEAK AS I GET TOWARDS THE END.THE CARDIO IS KILLING ME.3 MORE WEEKS

billy mimnaugh

05-18-2009, 12:05 PM

Those that asked for progress pics,you can see them here.
http://asp.elitefts.com/qa/training-logs.asp?qid=96120&tid=63
http://asp.elitefts.com/qa/training-logs.asp?qid=96118&tid=63
http://asp.elitefts.com/qa/training-logs.asp?qid=96116&tid=63

GameofInches

05-18-2009, 07:24 PM

Lookin pretty lean man! Your abs are popping out, you should be already for this show. Keep up the hard training and goodluck!

billy mimnaugh

05-22-2009, 02:50 PM

SAT [MAY 16]
PRONE LATERALS-20x20,30x15,40x14,45x10,50x8
LATERALS[RUN THE RACK]50x8,40x8,30x8,20x7
LATERALS-20x12,30x10,40x10,50x7
DB FRONT RAISES-30x10,40x10,45x8
PULL APARTS-3 SETS
ROPE PULLS-3 SETS
ABS-5 SETS
CARDIO-120 MIN

SUNDAY[MAY 17]
BOX SQUATS-155x2,205x2,295x2,335x2x6 SETS
SQUATS-245x10,335x8,425x9
ARCHED BACK GM-155x3,245x3,335x3,425x3,500x3
ONE LEGGED LEG PRESS-3 SETS
LEG PRESS-5 SETS
SAFETY SQUAT BAR FRONT SQUATS-3 SETS
LEG EXT-7 SETS
CALVES-6 SETS
CARDIO-120 MIN

MONDAY[MAY 18]
CLOSE GRIP BENCH-135x5,185x5,225x5,275x5,315x5,365x3.315x6
BB EXT-135x8,185x6,225x4
PUSHDOWNS TRIANGLE BAR-4 SETS
ROPE EXT-3 SETS
DB CURLS-20x10,30x9,40x8,50x8
TWO ARM HAMMER CURLS-40x8,50x8,50x7
EZ CURLS-3 SETS
ABS-7 SETS
CARDIO-120 MIN

EVERYTHING IS LOOKING BETTER.3 MORE WEEKS.IM GOING TO GO AT IT LIKE A FREAKING NUT!

billy mimnaugh

05-22-2009, 02:50 PM

TUESDAY[MAY 19]
CARDIO-130 MIN

WED[MAY 20]
T-BAR ROWS-1PLATEx15,2x15,3x12,4x12,5x10,6x10,7x8
BB ROWS-135x6,225X6,275X6,325X6,370X5
DB ROWS-150X12,150X12,150X12
MACHINE ROWS-3 SETS
DEADLIFTS-135x1,225x1,275x1,325x1,400x1x3 SETS
45 DEGREE HYPERS-12,12,12
SHRUGS-245x15,445x12,535x12,625x10,535x10,445x15
ABS-10 SETS
CALVES-5 SETS
CARDIO-130 MIN

THURSDAY[MAY 21]
PALMS IN PULLDOWNS-3 SETS
ROPE PULLS -3 SETS
V-HANDLE PULLDOWNS-3 SETS
VOGELPOHL PULLDOWNS-3 SETS
ONE ARM PULLDOWNS-3 SETS
ABS-4 SETS
CARDIO-130 MIN

GREAT WORKOUTS.STRETCHING IS HELPING AS IS ART THEORAPY.MY LEG IS GETTING LOOSER AND IM ABLE TO GET DOWN AND GRAB THE BAR LIKE I USED TO.VERY VERY HAPPY

billy mimnaugh

05-22-2009, 02:50 PM

FRIDAY[MAY 22]
BENCH PRESS-95x6,135x5,185x5,225x5,275x5,315x5,365x4,315x6,275 x9
INCLINE BENCH-135x5,225x5,275x6
DB INCLINES-80x9,80x7,80x8
DB INCLINE FLYS-60x15,60x12,60x11
CABLE CROSSOVERS-7 SETS
PUSHUPS-4 SETS
ABS-15 SETS
CARDIO-130 MIN

GREAT PUMP.NO SPOT ON INLINES TRIED A 10TH REP,MISSED IT AND HAD TO DUMP THE BAR.IM SURE THE NEIGHBORS LIKED HEARING PLATES BANGING OFF THE FLOOT AT 4:00AM

billy mimnaugh

05-27-2009, 05:11 PM

SAT[MAY 23]
LATERAL RAISES-20x20,30x20,40x15,45x13,50x12,55x8
PRONE LATERALS-55x6,55x6,40x12,40x12
FRONT DB RAISES-20x20,30x15,40x12
UPRIGHT ROWS-95x8,135x8,185x6
SEATED FRONT PRESS-95x12,135x12,185x15
PULL APARTS-3 SETS
ABS-8 SETS
CARDIO-130 MIN

SUNDAY[MAY 24]
BOX SQUATS-155x2,205x2,295x2,335x2,345x2,355x2,385x2,400x2
SQUATS-245x10,335x10,385x8
close stance SQUATS-155x5,245x5,335x5,385X5,425X5
LEG PRESS-4 SETS
LEG EXT-7 SETS
ONE LEGGED LEG PRESS-3 SETS
SEATED LEG CULRS-6 SETS
CAL HAM GLUTES-4 SETS
DB STILL LEGGED DEADS-3 SETS
ABS-6 SETS
CALVES-6 SETS
CARDIO-130MIN

MONDAY[MAY 25]
CLOSE GRIP BENCH-95x6,135x6,225x6,275x6,315x6,365x4,315x5,275x8
BB EXT-95x8,135x8,155x6,185x6
PUSHDOWNS-4 SETS
ROPE EXT-4 SETS
V-HANDLE PUSHDOWNS- 3 SETS

DB CURLS-20x20,30x15,40x12,50x10,55x8
TWO ARM HAMMER CURLS-5 SETS
EZ CURLS-2 SETS
DB PREACHERS-2 SETS
ABS-15 SETS
CARDIO-130 MIN

TUESDAY[MAY 26]
ABS-12 SETS
CARDIO-130 MIN

WED[MAY 27]
T-BAR ROWS-1 PLATEx15,2x15,3x15,4x12,5x12,6x10,7+10x6
BB ROWS-135x6,185x6,225x6,275x6,325x6
DB ROWS-150x12x4 SETS
MACHINE ROWS-3 SETS
45 DEGREE HYPERS-4 SETS
SHRUGS--135x15,225x15,315x15,405x12,500x12,500x12,500x6
ABS-8 SETS
CALVES-6 SETS
CARDIO-130 MIN

TRAINING AND DIET ARE GOING GREAT.ALMOST DONE.10 DAYS LEFT![REALLY 17 BUT 10 UNTIL FIRST SHOW].

robert da strongman

05-27-2009, 05:13 PM

damn good training..holy fawk the pics..sick

billy mimnaugh

05-29-2009, 05:26 PM

THURDAY[MAY 29]
WIDE PULLDOWNS-3 SETS
PALMS IN PULLDOWNS-3 SETS
VOGELPOHL PULLDOWNS-3 SETS
V-HANDLE PULLDOWNS-2 SETS
STRAIGHT ARM ROPE PULLDOWNS-4 SETS
ABS-8 SETS
CARDIO-130 MIN

FRIDAY[MAY 30]
BENCH PRESS-95x6,135x6,185x6,225x6,275x6,320x6,370x3,315x6,275 x10
INCLINE BENCH-135x8,185x6,225x5,275x4,225x5,135x10
DB INCLINES-85x8,60x16,60x13
DB INCLINE FLYS-60x12,60x12,60x9
CABLE CROSSOVERS-7 SETS
ABS-7 SETS
CALVES-6 SETS
CARDIO-130 MIN

ODDLY,IM GETTING A BIT STRONGER.THANK GOD FOR FINA!

tHANKS FOR THE COMPLIMENT.

tjoe

05-29-2009, 07:03 PM

Pics look good Billy.
How is everything "feeling" at this point?
You gettin into the zone and focussing on the show or are you already thinking about "after" the show?

billy mimnaugh

06-01-2009, 01:26 PM

Im psyched for the shows and Im psyched to be done with it.Here are new pics.
One week out.

http://asp.elitefts.com/qa/training-logs.asp?qid=97136&tid=63
http://asp.elitefts.com/qa/training-logs.asp?qid=97135&tid=63

marcusmucheck

06-01-2009, 02:18 PM

good luck! i had some other questions but I dont want to hinder your focus. go and do what you can.

billy mimnaugh

06-15-2009, 04:15 PM

Final results:
NPC GNC CLASSIC-THIRD PLACE MASTERS,5TH PLACE HWT OPEN
NPC INDIANAPOLIS-FOUTH PLACE MASTERS,THIRD PLACE OPEN HWT

Very good shows.Most were there trying to qualify for junior nats,masters nats or the USA.Just to place was hard.At the indianapolis show there were like 10 masters and about 12 in the open class.Packed shows.Guys there from indy,ill.,michigan and ohio.Deep classes.Happy with my results.

Now its back to powerlifting.I will hit the APF masters nationas in MAY then the seniors in June.I will do those two meets fotr the next two years,then go back to bodybuilding and compete when Im 50 in the masters.[4 years away].