Mikey Boom

I got a new workout routine inspired by Anthony Presciano from Team BSN. I took what he does (which seems to be working for him) and just changed it around, in terms of the time of the workout. I also made it into a 5 day workout instead of a 6 day workout. Its a kick ass workout that going to get me to the next level. I can wait to start it but at the same time I know its going to take a lot of blood sweat and tears. If you would like to DOWNLOAD THE WORKOUT IN EXCEL PLEASE CLICK THE SUPERMAN EMBLEM ABOVE. I will post the workout in text below for you reference anyways but if it’s really something you want to get into and make your own feel free to DL the excel doc. Good luck in becoming the Man of Steel !

MOS Workout:

MONDAY

Chest/Delts/Traps/Calves/Cardio

8:00AM:

40 minutes of Stairmaster

6:00PM:

Bench press 6 sets: 10, 10, 6, 4, 2, 2

Dumbbell incline bench press 4 sets: 10, 10, 8, 6

Military press 5 sets: 10, 10, 8, 6, 4

Db shoulder press 4 sets: 10, 10, 8, 6

Bb shrugs 5 sets: 15, 12, 10, 10, 8

Upright rows 2 sets: 15, 15

Calf raises 5 sets: 20 reps on all sets

Abdominals 4 sets: max reps on all sets

Finish with 2-mile walk/run

TUESDAY

Back/Hamstrings/Biceps/Triceps/Calves/Abs/Cardio

8:00AM:

40 minutes of Stairmaster

6:00PM:

Bent-over rows 5 sets: 12, 10, 8, 6, 4

Cable rows/Stiff-legged deadlift superset 4 sets: 15, 12, 10, 8 for each

Pull-ups 3sets: max reps on all sets

Bb curls/dips 4 sets: 12, 10, 6, 4 on curls; max reps on all sets for dips

Db curls/seated pr 4 sets: 12, 10, 8, 8 for each

Machine curl/standing rope extensions 3 sets: 15 reps on all sets

Calf raises 5 sets: 20 reps on all sets

Abdominals 4 sets: max reps on all sets

Finish with 2-mile walk/run

WEDNESDAY

6:00PM:

40 minutes of Stairmaster

6:00PM:

Quads:

Leg Press: 4 x 15

Leg Extension: 4 x 15

Walking Lunges: 4 x 30-40 feet holding 40lb dumbbells in each arm

Cardio: 30 minute walk

THURSDAY

Chest/Delts/Traps/Calves/Cardio

8:00AM:

40 minutes of Stairmaster

6:00PM:

Bench press 6 sets: 10, 10, 6, 4, 2, 2

Dumbbell incline bench press 4 sets: 10, 10, 8, 6

Military press 5 sets: 10, 10, 8, 6, 4

Db shoulder press 4 sets: 10, 10, 8, 6

Bb shrugs 5 sets: 15, 12, 10, 10, 8

Upright rows 2 sets: 15, 15

Calf raises 5 sets: 20 reps on all sets

Abdominals 4 sets: max reps on all sets

Finish with 2-mile walk/run

FRIDAY

Back/Hamstrings/Biceps/Triceps/Calves/Abs/Cardio

8:00AM:

40 minutes of Stairmaster

6:00PM:

Bent-over rows 5 sets: 12, 10, 8, 6, 4

Cable rows/Stiff-legged deadlift superset 4 sets: 15, 12, 10, 8 for each

Pull-ups 3sets: max reps on all sets

Bb curls/dips 4 sets: 12, 10, 6, 4 on curls; max reps on all sets for dips

Db curls/seated pr 4 sets: 12, 10, 8, 8 for each

Machine curl/standing rope extensions 3 sets: 15 reps on all sets

Calf raises 5 sets: 20 reps on all sets

Abdominals 4 sets: max reps on all sets

Finish with 2-mile walk/run

I recently started doing push-ups with my brother. We started small and have worked our out way up to about 40 consecutive push-ups everyday. We are even increasing by 5 more push-ups every other day now so hopefully by the end of the month we will be at 100 consecutive push-ups or more. Push-ups really work your pectoral muscles and triceps, with added benefits to the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. You have to keep every muscle tight to complete a rep and for that reason push-ups are one of the best all around exercises. I was a little curious to see how many push-ups I should be able to do for my age, weight, and height. More than an overall curiosity this is also a good estimate of how healthy I am, in terms of muscular endurance and strength. The U.S. Military relies heavily on push-ups as a basic exercise for their troops and I found military resources (as well as wikipedia) to be an excellent sources of info for this topic. This is what I found.

        U.S. ARMY MEN

        Pushups in 2 minutes

Age 16-21: 42 to pass basic training, 71 for 99th percentile.
Age 22-26: 40 to pass basic training, 75 for 99th percentile.
Age 27-31: 39 to pass basic training, 76 for 99th percentile.
Age 32-36: 36 to pass basic training, 75 for 99th percentile.

U.S. ARMY WOMEN

Push-ups in 2 minutes

Age 16-21: 8-9 to pass basic training, 42 for 99th percentile.
Age 22-26: 11 to pass basic training, 46 for 99th percentile.
Age 27-31: 10 to pass basic training, 50 for 99th percentile.
Age 32-36: 9 to pass basic training, 45 for 99th percentile.

U.S. NAVY MEN

Age 17-19: 42 is probationary, 51-68 is good, 86-92 is outstanding.
Age 20-24: 37 is probationary, 47-64 is good, 81-87 is outstanding.
Age 25-29: 34 is probationary, 44-60 is good, 77-84 is outstanding.
Age 30-34: 31 is probationary, 41-57 is good, 74-80 is outstanding.

U.S. NAVY WOMEN ???

-no info?

U.S. AIRFORCE MEN

Age 17-24: 19 is probationary, 33 is good, 57 is excellent.
Age 25-29: 17 is probationary, 30 is good, 52 is excellent.
Age 30-34: 15 is probationary, 27 is good, 46 is excellent.
Age 35-39: 13 is probationary, 24 is good, 41 is excellent.

U.S. AIRFORCE WOMEN

Age 17-24: 9 is probationary, 18 is good, 37 is outstanding.
Age 25-29: 8 is probationary, 16 is good, 35 is outstanding.
Age 30-34: 7 is probationary, N/A is good, N/A is outstanding.
Age 35-39: 5 is probationary, 11 is good, 18 is outstanding.

Extra Tidbit: The world record for push-ups is held by Paddy Doyle who did 1,500,230 in one year! That’s approximately 4,110 push-ups a day!!

I started a competitive diet with my friends at work. The rules of the competition are to lose the most amount of weight in 4 weeks. Since we all have different body types the weight loses will be according to percentage. The person who loses the highest percentage of body weight within the allotted time will get a nice new crisp $100 bill. I have really challenged myself both in my diet and at the gym this month. My strategy throughout this month has been to go to the gym twice a day and do cardio both times. I burn about 600 calories each time. I am also eating a lot healthier. I do not eat anything past 6pm during the week or on the weekend. I’ve really been strict with my eating. My day usually begins with a healthy breakfast of orange juice, egg whites, and whole wheat toast at 6am, followed by a salad for lunch at around 12 noon, and for dinner I’ve been having cereal at around 5:30-6pm. As you can see, that’s not a lot of food when you’re going to the gym twice a day and burning about 1200 calories daily. I guess this is the reason why I’ve been able to lose 11 pounds (5.5% of my original body weight) within such a short period of time. I am actually ahead in the diet and I think I will win when it’s over. I will let you guys know how it turns out. I hope to lose at least another 8 pounds within 2 weeks. I really want to be ready for my South Beach vacation (July 7th thru the 15th), I’m going scuba diving again!!! But that is a conversation a later post…

Hey guys. Looking back at the past 3 months and all that hard work I put in at the gym really makes me feel proud of myself. If you followed along and made it the whole 12 weeks congratulations! Consider yourself among the ranks of Superman (or Supergirl) because it wasn’t easy. The workouts were intense and demanding but we pulled thru. Even if you didn’t make it the whole 12 weeks but just tried it for a week or 2, I congratulate you on your effort. We live in a society that is slowly but surely losing its ability to walk or do any psychical activity. We live in the land of the couch potato and the fact that you got your butt up and out of your house and into a gym is noteworthy in and of itself, kudos to you. To reflect back on the workout I must say that there are 2 weeks in particular that stand out in my mind: Week 7 and Week 12. For me these were the most demanding weeks of the entire workout. You may have your own opinion on this matter since everyone’s body is different but week 7 (low week) and week 12 (slow reps week) really kicked my butt. I think week 7 was hard for me because I found myself working out until failure almost on every set and at certain times during the workout I even tried to squeeze out negative reps. Yea, week 7 was my “hell week”. Week 12 was also difficult for me but for another reason. The determination of reps during this week was a big issue. I had to commit my body to execute 5 reps at a rate of least 50% slower than I would normally do reps at. It was a full body burn to say the least. This program has taught me a lot about my body and its limits. It also got me really excited to go to the gym. Now I go to the gym and challenge myself as a motivation tool. If I lift 220lbs for 12 reps how many times can I do 240lbs?—things like that. Overall, I had a lot of fun with this workout but I’m also happy to see it finished. I hope that you enjoyed it as much as I did and hopefully you found out a little something about yourself too. Like that lunges are your worst enemy or that you wish your calves wear a little tighter. Whatever it is, I’m glad I could be of help with this awesome workout.

You can download the workout in its entirety at the link below. Share and enjoy! See ya at the gym!

Click here for The Ultimate 12 Week Workout: Week 1 Thru 12

I recently came across good article discussing top tips on how to increase your potential at the gym.  It had some good tips but also a lot of stuff everyone pretty much already knows (like focus your routines on 2 muscle groups a day, etc.)  Here is what I was able to pull out of it; my personal Top 10 Secret Tips to Improve Your Workout.

10. Get a hot tub and get big

Japanese researchers recently exposed rats to heat chambers of 105 degrees Fahrenheit for a period of 2 weeks and found muscle increases of over 13% in comparison to rats not exposed to such temperatures. They concluded the results are likely due to heat shock proteins which were released in the body after exposure to heat for a certain length of time.

9. Do your cardio after your weights

In another study, Japanese researchers found that upon testing subject’s GH response, subjects who did cardio before weight lifting had an adverse affect of 1,100% (in terms of muscle growth potential) when compared with those subjects who did their cardio after lifting weights.

8. Train with a an audience for best results

Scientific studies show that when trained lifters attempt to do a 1 rep max set in front of a group of people, they were stronger than when they lifted alone or in front of just one other person.

7. Add 2 teaspoons of Cocoa extract to your protein shake

Scientists at the University of California found that the epicathechin in cocoa significantly boosts NO levels in the body as well as blood vessel dilation. This increase muscle growth and stamina.

6. The night time is the right time; to lift

University of Southern Mississippi researchers conducted a study with subjects working out after 6pm, for a period of 10 weeks, and saw higher gains for this group than for the group that trained at 10am.

5. Do not drop dietary cholesterol too low

Kent State University in Ohio found that older adults eating a diet higher in cholesterol while weight lifting for a period of 12 weeks gained 55% more strength and had more than 5x the muscle growth as similar subjects with low cholesterol diets.

4. Eat a Green Salad with your last whole-food meal before gym-time

University of Maryland discovered that pairing a green salad with a higher fat meal significantly prevents blood vessel dilation and enhances the levels of N.O. in the body.

3. Use your iPod

Weider Research Group conducted studies on professional body builders wearing MP3 devices and found that listening to personal music players successfully motivated body builders to complete 1-2 more reps on average than when working out without any music at all.

2. Take 300mg of caffeine 1-2 hours pre-workout

Recent studies show that caffeine ingested before a workout increase the body’s ability to burn fat during your workout and also increases your endurance in the gym. Additionally, a University of Nebraska study found that subjects who took caffeine before their workout increased their one-rep max on the bench press by about 5 pounds.

1. Focus your mind on the Muscle you are working

European researchers found that subjects who focused their thoughts on the muscles they were exercising saw significantly more muscle activity than subjects who thought about unrelated things. Muscle activity is directly associated with muscle growth and therefore the argument that one can potentially get bigger muscles by thinking about them when exercising them, is circumstantially plausible.

This week we welcome the end.  Week 12. The last and final week of our Ultimate 12 Week Workout.  This week is the opposite of the previous week. Last week we did 3 sets of 5 reps of each exercise and the reps were fast and explosive. This week our reps are slow and determined.  The slow reps will provide a full range workout and hit every angle of your muscles.  After 3 sets your muscles will be completely exhausted so drink plenty of water and be ready to break a sweat in that gym. Next week I will post the entire workout as a whole and we will recap on the pros and cons of this program. Overall, congrats for making this far!

CLICK HERE FOR WEEK 12 OF THE ULTIMATE 12 WEEK PROGRAM 

Welcome to he beginning of the end. This week choose a very light weight. Something that you can get 20 to 25 reps but do only 5 reps. The trick this week is that your reps will be fast and explosive in an effort to really activate those growth hormones in your muscles. Good luck, stay strong. If yo have any questions you can email me at mikey@mikeyboom.com.

CLICK HERE TO DOWNLOAD WEEK 11 OF THE ULTIMATE 12 WEEK WORKOUT

Holy shnikes! Week 10! 2 more and we’re home free. This week is very much similar to last with a minor change. Time. We are cutting down the time spent resting in between sets by 50%. Good luck with this week, its gonna be a doozy.

DOWNLOAD WEEK 10 OF THE ULTIMATE 12 WEEK PROGRAM HERE

I haven’t fully finished Week 8. I bought a new car and had to do some running around for the paperwork etc. etc. Anyways, here is week 9 of our 12 week workout program. The main variable changed this week is time. This week it will be increased by 50 percent and the following week we’ll bring it down by 50 percent. Check it out and let me know how changing this variable works for you.

CLICK HERE FOR WEEK 9 OF THE ULTIMATE 12 WEEK WORKOUT

p.s. 3 more weeks to go! How cool that we’re almost done!!

It took me 2 weeks to finish week 7. It was a pretty demanding workout and I my time was very limited because of personal errands and work. Nevertheless, I made it through and I hope you were able to through this rigorous workout week as well. Week 8 is no walk in the park…the good news is that we are close to being done with this program. I hope you are seeing results. My strength has nearly doubled from the time that we started this routine. Here is next weeks gym schedule:

CLICK HERE FOR WEEK 8 OF THE ULTIMATE WORKOUT PROGRAMS

See ya at the gym, good luck!