Michael.J.Rox's Journals

[Michael.J.Rox]

Hi long time lurker, thought i'd keep a training jouranl. My goal at the moment is bulk upto 14st. I realise that doesn't sound like much I have a condition called crohnes disease and my goes up an down a lot. I'm currently using a lot of John Meadows meathods/workouts.

I would also point that I'm not very strong, but at the moment i care more about what my muscles are doing rather than how much weight I'm moving (if that makes sense lol). All the weight is in KG unless stated otherwise.


Arms

2 light sets of hammer curls (warm up)

Pinwheel curls: 12s for 4 sets of 8

Tri push downs(lbs):40 x 12
45 x 12
50 x 12
65 x 12

Spider curls(lbs): 66 x 12
82 x 12
"
"

Bench dips: 3 sets at BW to failure

Cable curls (4 sec neg)(lbs): 45 for 4 sets of 8

Decline french press: 20 for 4 sets of 8

Static stretching.

[Armored Underdog]

My nephew has crohn's and he works out. he just have to pay attention to what he eats, but he has put on some weight and muscle.

and is how you look and feel, don't worry about the weight itself.. that will come with time.

[Michael.J.Rox]

Update. When to bed last Wednsday feeling fine, woke up 3 hours later with a fever and every muscle in body aching like hell, also i felt like i had the joints of a 90yr old arthritic man. So left training for Thursday and Friday, went and trained chest on Saturday but went very light.

YTWs 2 x 20
Dynamic stretching

Incline guilotine press: 60 for 4 sets of 6

DB incline press: 25 for 4 sets of 8

Dips: BW for 4 set of 12

Incline flys: 8s for 4 sets of 12

Cable crossovers: 20lbs for 4 sets of 12

Static stretching.

[Tank Sarge]

Well keep it up Rox...adversity makes us stronger.

[Michael.J.Rox]

Thanks Tank!

[Michael.J.Rox]

Shoulders & tris

YTWs 2 x 20

DB front raises: 15s for 3 sets of 10

Lying side laterals: 10s for 4 sets of 10

Mil press: 40 x 6
40 x 6
40 x 6
40 x 6, then dropped down to 20 to failure

Rear delt destroyers: 10 for 60 reps, 5 for 35, just hands for 15.

Rope press downs: 65(lbs) for 4 sets of 10

Overhead DB tri extentions: 25 for 3 sets of 10

Static stretching.

[Michael.J.Rox]

Legs

foam rolling, hip mobility drills

Standing calf raises: the stack for 6 sets of 10

Lying leg curls: 2 light warm up sets

5plates for 12*
6plates for 10
7plates for 8
4plates for 38

Leg extentions: 7plates for 3 sets of 10 (2sec hold at the top of each rep)

Leg press super setted with barbell lunges (35kg barbell x 5 each leg): 140 for 4 sets of 13

BB rom deads: 100 for 3 sets of 12

static stretching

* theres no weight written on some of the weight stacks on the machines, so by saying Xplates thats just how far down the stack i was.

Havent trained legs in a while but everything felt good, plus no tightness in the hips. All in all a good session.

[Michael.J.Rox]

Awesome back day today!

Foam rolling

Wide grip pulldowns: 2 light warm up sets

10plates for 4 sets of 8

Dead stop DB rows: 45 for 4 sets of 6

Seated cable rows (4 sec negs): 10plates for 3 sets of 8

Rack pulls:100 x 6
130 x 6
145 x 6 PB
100 x 10

Chins: 1 set to failure

Static stretching

[Michael.J.Rox]

Chest:

YTWs: 2 x 12

Decline BB Bench: 2 warm up sets
60 x 6
80 x 6
85 x 6
70 x 10

Flat DB press: 22 x 8
25 x 8
25 x 8

Dips: BW+20 x 6
BW+30 x 6 shoulder felt like crap
BW+25 x 6
BW to failure

Decline flys: 8 x 10
10 x 10
10 x 10
10 x 10

Cable crossovers (lbs): 20 x 12
25 x 12
25 x 12
25 x 12

Swiss ball crunches: 4 sets of 15

Static stretches

Good session apart from the shoulder everything felt smooth. Happy days!

[Michael.J.Rox]

Legs

foam rolling, hip mobility drills

Standing calf raises: 145 for 6 sest of 10

Lying leg curls: 2 light warm up sets

5plates x 12
6plates x 10
7plates x 8
4plates x 38

Leg extentions: 6plates for 3 sets of 10 (2sec hold at top of each rep)

Leg press: 130 x 16
140 x 16
150 x 16(PB had to cheat an use hand on knees but whatever i'm still happy with it)
100 x 16

Squats (3sec negs): 80 x 8
90 x 8
100 x 8

DB rom deads: 40 for 4 sets of 12

Static stretching. Awesome session, training is going great at the moment, diet has been all over the place but is slowly falling back into line.

[Michael.J.Rox]

Arms:

Pinwheel curls: 10 x 8
15 x 8
15 x 8
17 x 8

Tri pushdowns (lbs): 50 x 10
65 x 10
70 x 10
75 x 10

Preacher curls: 20 x 8
25 x 8
30 x 8

Bench dips: BW for 3 sets to failure

Cable curls (lbs & 4 sec negs): 40lbs for 4 sets of 8

DB overhead tri extentions: 22 x 8
25 x 8
27 x 8
30 x 8

Swiss ball crunches: 4 sets of 15

static stretching.

[Michael.J.Rox]

Back:

Smith BOR: 2 light warm up sets
60 x 8
70 x 8
80 x 8
60 x 10

Meadows rows: 45 x 10
50 x 10
60 x 10
45 x 12

Wide grip seated rows: 11plates for 4 sets of 10

Close grip pulldowns: 12 plates for 4 sets of 12 last was a drop set.

Hyperextentions: 20 for 25 reps, then 10 for 15 rep, then BW for 10 reps. Did 2 sets of that, then BW to failure.

Static stretching.

[Michael.J.Rox]

Shoulders:

YTWs: 2 x 12

DB frony raises: 10s for 4 sets of 10 (would of used more weight but gym was busy)

Lying side laterals: 10s for 3 sets of 12

Seated mil press: 40 x 10
50 x 10
60 x 10
40 x 18

Six ways: 10(lbs) for 3 sets of 10

Rear delt destroyers: 15 for 60 reps, 4 for 35 reps, just hands for 15 reps.

Static stretching

[Michael.J.Rox]

Back, another day another PB!

Wide grip pulldowns: 2 warm up sets
10plates x 8
12plates x 8
"
"

Dead stop DB rows: 45 for 4 sets of 6

Seated cable rows (4 sec negs): 10plates for 3 sets of 8

Rack pulls: 100 x 6
140 x 6
150 x 4 PB!
100 x 12

Close grip pulldowns: 10 plates for 4 sets of 10

Static stretching.

[Michael.J.Rox]

Arms

Pinwheel curls: 10 x 10
10 x 10
15 x 10
15 x 10

Tri pushdowns: 50(lbs) x 10
65 x 10
70 x 10
70 x 10

Precher Curls: 30 for 3 sets of 8

Bench Dips: BW for 3 sets to failure

Cable curls (4 sec negs): 45(lbs) for 3 sets of 8

Decline french press: 35 for 3 sets of 8

Abs: swiss ball crunches super setted with leg raises, 3 sets of 12 each.

Static stretching.

[Michael.J.Rox]

Sorry i haven't updated in a while, been busy.

Heres Tuesdays training: Chest & Bi's

Decline BB press: 2 warm up sets
60 x 8
70 x 8
80 x 6
85 x 6

Flat DB press: 25 x 8
28 x 8
28 x 8

Dips: BW + 20 x 6
BW + 30 x 6
BW + 35 x 6
BW + 20 x 10

Decline flys: 10 x 10
15 x 10
15 x 10
15 x 10

Cable curls (4sec negs): 45lbs for 3 sets of 8

Pinwheel curls: 15 x 10
17 x 10
17 x 10

Static stretching.

[Michael.J.Rox]

Todays Leg workout:

Foam rolling

Leg Extentions: 2 warm up sets
6plates x 10
7plates x 10
8plates x 10
9plates x 10

Staggerd leg press: 130 x 8
140 x 8
150 x 8
160 x 8

Front squats: 80 x 6
90 x 6
100 x 6
110 x 3 (fail)

Leg curls (4 sec negs): 6plates for 3 sets of 8

KB windmills: 12 for 4 sets of 8

Static stretching

[Michael.J.Rox]

Wednsdy Shoudlers & tris

YTWs 2 x 12

DB front raises: 15s for 3 sets of 10

Lying side laterals: 10 for 4 sets of 12

Mil Press: 103lbs for 4 sets of 8

Rear delt destroyers:12 for 60reps, 4 for 35rep, hands for 25

Tri pushdowns: 50lbs x 10
60lbs x 10
70lbs x 10
75lbs x 10

DB french press: 27 for 3 sets of 10

Static stretching

[Michael.J.Rox]

Back:

Foam rolling

Wide Pulldowns: 2 light warm up sets
10plate for 4 sets of 8

Dead stop DB rows: 45 for 4 sets of 6

Cable row 4 sec negs: 10plates for 3 sets of 8

Rack pulls: 100 x 6
140 x 6
140 x 6 (tried for 155 couldnt do it )
100 x 12

Close grip pulldowns: 12plates for 3 sets of 12

Static stretching

[Mr.Bones]

Good shit bro, keep training your ass off.

[Michael.J.Rox]

Cheers mate!

Legs

foam rolling, hip mobility drills

Standing calf raises: stack for 6 sets of 12

Leg curls: 2 warm up sets
7plates for 3 sets of 8
1 drop set

Leg extentions 2 sec hold at top: 6 plates for 3 sets of 10

Leg press with 3 sec negs, super setted with lunges:
Leg press: 120 x 8 for 4 sets,
Lunges: 20 x 10

KB windmills: 12 for 4 sets of 8, could do more but the gym only 2 KBs ones a 12 the others 32 (go figure).

Static stretching.

Good session apart from my hamstrings feeling tight as hell.

[Michael.J.Rox]

Chest & bi's: Actually trained chest & bis on saturday but the workout was crap so didnt log it.

Warmed up with light cable crossovers and dips.

Guilotine press: 60 x 6
65 x 6
80 x 3(got up to 3 and shoulder felt like crap so left it)
60 x 12

Incline DB press: 25 x 8
27 x 8
27 x 12

Dips: BW+20 x 6
BW+25 x 6
BW+30 x 6
BW to failure

Incline flys: 15 for 4 sets of 12

Cable curls (4sec negs): 45lbs for 3 sets of 8

Pinwheel curls: 17 for 3 sets of 10

Static stretching

[Michael.J.Rox]

Yesterdays legs:

Foam rolling hip mobility drills

Standing calf raises: stack for 6 sets of 12

Leg curls: 2 warm up sets
6plates for 12
7plates for 10
7plates for 8
4plates for 40

Leg Extentions: 8plates for 3 sets of 10, 2 sec hold at top of each rep

Leg press with 3 sec negs supersetted with BB lunges
Press: 150 for 4 sets of 8
Lunges: 25 for 4 sets of 10

DB Rom deads: 40 for 4 sets of 12.

Static stretching

Am starting to great results from this training now, quads have sweep and hams have never been bigger.

Have been asked twice this if im on the roids, I'm not but it's nice complement

[Michael.J.Rox]

Shoulders

YTW: 2 x 12

DB front raises: 15 x 10
17 x 10
17 x 10

Lying side laterals: 10 x 12
10 x 12
15 x 12
15 x 12

Mil Press (lbs): 96 x 8
96 x 8
104 x 8
66 x 25

Rear delt destroyers: 15 x 60, 4 x 35, hans x 15

Keg clean n press: 3 sets of 10 no idea how heavy the keg was, was just mucking around.

DB Shugs: 45 for 3 sets of 8 each done with 3 sec hold at the top of each rep.

[Michael.J.Rox]

Big Update. Got weighed at hospital yesterday, result was............................89KG!!
well hit my goal of 14st, happy days.

Back:

Foam rolling.

BOR: 2 warm up sets

60 x 8
80 x 8
85 x 8
60 x 12

Meadows row:
55 x 10
60 x 10
65 x 10
47 x 15

Close grip pulldowns:
12 plates for 3 set of 12

Seated cable rows: 10 plates for 4 sets of 8

Hyperextentions: 20 x 25, 10 x 15, BW x 10 for 2 sets, then BW to failure

Static stretching

[Mike Conley]

Congrats on meeting your goal but don't stop now brother! Keep at it. Set a new goal and crush it as well!

[Michael.J.Rox]

Thanks, the goal at the minute is to find an eating pattern to maintain the weight, training wise im enjoying the split im on at the moment, but will move onto more of a strength building phase.

[Michael.J.Rox]

Thursdays arms:

Pinwheel curls: 17 for 3 sets of 10

Tri pushdowns: 75(lbs) for 3 sets of 10

Preacher curls: 30 for 3 sets of 8

Bench dips: BW for 3 sets to failure

Cable curls (4 sec negs): 50lbs for 3 sets of 8

DB french press: 30 for 3 sets of 8

[Michael.J.Rox]

Legs:

Foam rolling, hip mobility stuff

Box squats: worked upto 130 for 1 (pathetic but meh don't care about strenght)

Staggered leg press: 150 for 4 sets of 16

Leg curls: 7plates for 3 sets of 8, then 4plates for 40reps.

Standing calf raises: stack for 6 sets of 12

Static stretching

[Michael.J.Rox]

Chest

Shoulders felt like crap, decided to go light.

Decline bench: 2 warm up sets
70 for 4 sets of 8

Flat DB bench: 25 for 3 sets of 8

Dips: BW for 4 sets to failure

Decline Flys: 8 for 3 sets of 12

Cable crossovers: 20(lbs) foe 3 sets of 12

Static stretching

[Michael.J.Rox]

Shoulders & tris

Seated Mil press: 2 warm up sets
50 x 10
60 x 8
70 x 6
45 x 25

DB front raises: 15 for 3 sets of 10

Lying side laterals: 10 for 4 sets of 12

Rear delt destroyers: 20 x 60, 10 x 35, hands x 20

DB shrug (3 sec hold at top of each rep): 45 for 3 sets of 8

Tri push downs (lbs): 80 x 10
80 x 10
1 big drop set

Bench dips: BW for 3 sets to falure

Jacknifes: 3 set of 20

Static stretchig

[Michael.J.Rox]

Legs: foam rolling, hip mobility stuff

Standing calf raise: stack for 6 sets of 10

Leg curls: 2 warm up sets
6plates x 12
7plates x 10
7plates x 8
4plates x 40

Leg Extentions: 7platse for 3 sets of 10

Leg press challenge: Start on 100 do 10 reps then keep adding 10kg for 10 reps until you fail. Got upto 170.

Bulgarian split squats (these [nomedia="http://www.youtube.com/watch?v=RZlodHgCipk"]YouTube - DeFrancosTraining.com - Bulgarian split squats w/ added ROM[/nomedia] ): 30 for 3 sets of 8 each leg

KB windmills: 12 for 3 sets of 12

Static stretching

[Michael.J.Rox]

Chest:
Ytws 2 x 12

Incline BBpress: 2 warm up sets
60 x 8
70 x 8
80 x 6
60 x 12

Incline DB press: 25 x 8
27 x 8
30 x 8

Dips: Dipping belt had snapped so did 4 sets to failure

Incline fly: 10 for 4 set of 12

Pec deck: one big drop set.

Stretching

[Michael.J.Rox]

Horrible, horrible leg day.

Just wanted a quick leg blast, but it killed me lol.

Foam rolling, hip mobility drills.

Standing calf raises: stack for 6 sets of 12

Leg curls: 2 warm up sets
5plates x 10
6plates x 10
6plates x 10
4plates x 38

Leg press superstted with leg extentions
110 x 20: 6plates x 12 died at this point
120 x 20: 6plates x 12
130 x 19 (an a half lol): 5plates x 12

ROM DB Deads: 40 for 4 sets of 10.

Static stretching.

[Michael.J.Rox]

Chest & Bi's

Decline BBpress: 2 warm up sets
60 x 10
70 x 10
80 x 8
1 big drop set

Flat DBpress: 22 x 8
25 x 8
30 x 8

Dips: still no dipping belt so 4 sets of 12 at BW

Decline flys: 4 sets of 12 with 10's

Pinwheel curls: 15 x 8
17 x 8
20 x 8

Cable curls 4 second negs: 45(lbs) for 3 sets of 8

Static stretching.

[Michael.J.Rox]

Have been away for a while. Needed a break from training from a bit. Any way back on it now.

Chest & shoulders

YTWs: 2 x 12

Decline Bench Press: 2 warm up sets
60 x 8
70 x 6
80 x 6
60 x 12

Incline DB Press: 25 x 8
27 x 8
27 x 8
17 x 20

Dips: 4 sets BW to failure

Incline Flys: 15 for 4 sets of 12

Lying Lat Rasies: 10 for 4 sets of 10

Rear Delt Destroyers: 20 x 60, 10 x 35, hands x 15

Static stretching

[Michael.J.Rox]

Sorry for not keeping this upto date, will try harder.

Monday: Chest & shuolders.

YTWs: 2 x 12

Incline bench: 2 warm up sets
60 x 8
70 x 8
80 x 7
60 x 12

Dips: BW + 20 for 4 sets of 6

Incline DB bench: 22 x 8
25 x 8
27 x 8

Decline flys: 10 for 4 sets of 12

Lying side laterals: 10 for 4 sets of 12

Rear delt destroyers: 20 x 60, 10 x 35, hands x 15

Static stretching

[Michael.J.Rox]

Todays Legs: foam rolling, hip mobility drills.

Standing calf raises: stack for 6 sets of 15

Leg curls: 2 warm up sets
5plates x 14
6plates x 12
7plates x 8
4plates x 40

Front squats: 70 x 6
80 x 6
100 x 6
60 x 10

Leg press with 3 sec negs: 120 for 4 sets of 8

DB rom deads: 40 for 4 sets of 12

Static stretching

[Michael.J.Rox]

Diet at the moment:
Oatmeal
steak + rice
2chicken breast + sweet potatos + green veggies of some kind, usually spinich/brocoli, green beans
2Basa fillets + green veggies

also drinking a ton of green tea. Am gonna add a couple of whey shakes when i get some.

[Michael.J.Rox]

Back:
Smith BOR: 2 warm up sets
60 x 8
70 x 8
80 x 6
60 x 10

Meadows rows:
50 x 10
60 x 10
65 x 8
50 x 12

Low seated rows: 8plates for 4 sets of 10

Close grip pulldowns: 10plates for 4 sets of 8

Back extentions: 20 x 30, 10 x 20, BW x 10 for 2 sets.
BW to failure.

Static stretching.

[Michael.J.Rox]

Saturdays arm training.

Pinwheel curls: 2 warm up sets
15 x 10
17 x 10
17 x 10

Tri pushdowns: 50(lbs) x 8
70 x 8
75 x 8
75 x 8

Preacher curls: 25 x 8
30 x 8
30 x 8

Bench dips: 3 sets to failure

Cable curls 4 sec negs: 40(lbs) for 3 sets of 8

Overhead DB press (these [nomedia="http://www.youtube.com/watch?v=UyDIUfumxX4"]YouTube - ‪Tricep Exercise - Behind the Head Dumbell Extensions‬‏[/nomedia])
:25 x 8
27 x 8
30 x 8

[Michael.J.Rox]

Yesterdays chest & shoulders:

YTW's: 2 x 12

Incline bb press: 2 warm up sets
60 x 8
70 x 8
80 x 6
60 x 12

Incline db press: 25 x 8
27 x 8
30 x 6

Dips: 4 sets at bodyweight to failure.

Cable crossovers: 25(lbs) 3 set of 12

Lying side laterals: 8 x 12
8 x 12
10 x 12
10 x 12

Scarecrows: 20(lbs) for 5 sets of 20

stretching

[Michael.J.Rox]

Todays back:

Got in late so had to be quick.

Lat pulldowns: 2 warm up sets
10plates for 4 sets of 10

Dead stop DB rows: 45 for 4 sets of 6

Seated cable rows: 10plates for 3 sets of 8

Hyperextentions: 20 x 25, 10 x 15, bw for 10 for 2 sets.
One sets BW to failure.

Stretching.

[Michael.J.Rox]

Fridays legs

Calf raises: stack for 6 sets of 15

Leg curls: 2 warm up sets
6plates for 3 sets of 12
4plates for 40

Front squats: 100 for 4 sets of 6

Bulgarian split squats: 3 sets of 8 each leg holding 25's

Good mornings: 60 for 3 sets of 12

[Michael.J.Rox]

Todays chest & shoulders

Woke up on Saturday with my old shoulder injury playing up, didn't go away on Sunday. Decided to train today but just go light.

YTWs:2 x 12

Decline bench press: 2 warm up sets
60 x 8
70 x 8
70 x 8
60 x 14

Incline DB press: 25s for 3 sets of 8

Dips: BW for 4 sets of 12

Incline flys: 10s for 4 sets of 12

Lying side laterals: 8 for 4 sets of 12

Rear delt destroyers: 20 x 60, 10 for 35, hands x 15

stretching