Cellucor Nation

My name is Michael Harrington. I am 23 years old, based out of Marina Del Rey, California, less than 1 mile from Muscle Beach. I am currently looking forward to graduating from Azusa Pacific University with my Bachelor’s Degree in Physical Education. I am going to compete in the NPC and INBA in the 2011 Season, and am seeking a supplement company to come alongside me and sponsor me on my continuous transformation. I would love to say, “Cellucor is a main reason I have been able to transform my physique over the past 10 months!”

Over the past 4 years I have invested all of my time, dedication, and over $100,000 in tuition to the Fitness World.

Since the age of 16 I have had my head in Muscle Magazines and body in the gym. I have had the opportunity to work out at Gold’s Gym Venice multiple summers; attend various pro and amateur Bodybuilding shows in the Los Angeles Area; work at The Vitamin Shoppe to gain supplement knowledge; and meet various IFBB Pros at public places in Venice, CA including Chris Cormier, Hidetada Yamigishi, Marcus Haley, and Jerome Ferguson.

For me bodybuilding is not just a hobby or interest, but a lifestyle and lifelong investment. I currently lead Fitness Boot Camps in the Los Angeles Area weekly and plan on becoming a Personal Trainer with my NASM certification starting in August 2010, using my Physical Education degree to further educate others.

I desire to develop my physique into a top Natural Bodybuilder that can compete in natural organizations along with the more recognizable NPC. I also desire to continually soak up knowledge and wisdom concerning fitness, nutrition, and bodybuilding, and pay it forward to others I work with and train throughout my lifetime.

I look forward to and hope for the backing of Cellucor to take my physique to the next level for the 2011 Bodybuilding Season!

Please visit my website: http://www.MichaelHarrington.webs.com

or my BodySpace Profile: http://bodyspace.bodybuilding.com/SoCalMuscle/

Physical Stats || As of 6.15.2011
Height – 5’9
Weight – 193 lbs
Chest – 44.3 in
Arms – 17.2 in
Thighs – 25 in
Calves – 15.4 in

My first show is September 11, 2010 INBA San Diego Natural Bodybuilding & Fitness Championships!

Michael Harrington
Natural Bodybuilder, BA in Physical Education
www.MichaelHarrington.webs.com

I have always been consistently in the gym since I was 16. I remember being a Senior in High School and going to the local 24 Hour Fitness every night at 11pm to lift. Two years ago, after getting my physique up to 190 lbs. at 21 years old I had to take a year off from lifting due to Mononucleosis and then two rib injuries after my return. This past September 2009, I finally was able to come back to bodybuilding. Over the past 9 1/2 months I have transformed my body from 184 lbs at 23% Body Fat to my current weight of 193 lbs. at 14% Body Fat.

I workout mainly at 2 different 24 Hour Fitness Gyms in the local area, but on Fridays and other special weekend workouts I try to drive out to other gyms in the surrounding Los Angeles area.

Every week I decide between 2 different lifting splits…

Split 1 – 1 Body Part Per Day || 5 Days On, 2 Days Rest
Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: Arms
Saturday: Rest
Sunday: Rest/Church

Split 2 – Power/Hypertrophy || 5 Days On, 2 Days Rest
Monday: Chest/Back
Tuesday: Shoulder/Legs
Wednesday: Chest/Triceps
Thursday: Back/Biceps
Friday: Shoulder/Legs
Saturday: Rest
Sunday: Rest/Church

Michael Harrington
Natural Bodybuilder, BA in Physical Education
www.MichaelHarrington.webs.com

Thursday June 16, 2010 || Leg Day [Could Barely Walk]

Warm Up: 10 minutes Elliptical @140-160 Heart Rate

Free Motion Leg Press: 90×20, 180×20, 270×15, 360×15, 450×12, 540×8, 540×8 [Drop Set To] 360×12
Seated Hamstring Curl: 70×20, 130×12, 145×12, 160×8
Standing Smith Machine Calf Raises: 135×15, 135×15, 185×12, 185×9
Seated Leg Extensions (Close Feet): 90×15, 120×12, 140×10, 140×10
Superset w/
Hip Abductor Machine: 90×20, 120×15, 120×15
Laying Hamstring Curls: 90×12, 110×10, 110×10, 130×8
Superset w/
Seated Calf Extensions: 110×20, 120×20, 130×12

Cool Down: Stretching & Foam Roller

Notes: I have been trying to keep my Leg Day sets in the higher rep range. I have started to see more growth, and can truly feel a burn with heavy weight in that rep range. For other body parts, my normal rep range is between 6-12, mostly between 6-8 reps for power movements.

Michael Harrington
Natural Bodybuilder, BA in Physical Education
www.MichaelHarrington.webs.com

Friday, June 17, 2010 || Shoulder Day

Standing Barbell Military Press: 95×12, 95×12, 135×10, 155×8, 155×6, 135×8
Standing Lateral Dumbbell Raises
Reverse Pec Deck Machine
Barbell Shrugs

This Shoulder workout was a shortened one because I had to leave for Vegas in the afternoon. My favorite shoulder building exercise is by far seated dumbbell military press. I like to hit my shoulders with an overall mass movement, and then work on the lateral and posterior deltoid heads followed by the traps. For the shoulder press I am usually between 6-8 reps on working sets and for isolation movements I prefer 8-12 reps.

Michael Harrington
Natural Bodybuilder, BA in Physical Education
www.MichaelHarrington.webs.com

Monday, June 21, 2010 || Real Products, Real Results Review

Real Products, Real Results Review – Best Foods/Hellman’s Low Fat Mayonnaise Dressing

Product Website: http://www.bestfoods.com/products/reduced_fat_m…
Nutritional Facts: ONLY 15 Calories, 10 Calories from Fat

Mayonnaise should not be included in any Bodybuilder’s diet, but Best Foods/Hellman’s new “Low Fat Mayonnaise Dressing” offers Bodybuilders a chance to indulge in some Mayo with their cans of tuna.
I found this product about two months ago in the local grocery store, and was truly excited to try it. I have always put mayonnaise in my cans of tuna, but have stopped due to completely unnecessary calories and fat content. This “Low Fat Mayonnaise Dressing” allows me to have the taste of Mayonnaise without the extra 75 calories from Fat that would normally be involved.
So next time your in the grocery store, look for the green capped Best Foods/Hellman’s new “Low Fat Mayonnaise Dressing” and give it a try.

Michael Harrington
Food Connoisseur, BA in Physical Education
www.MichaelHarrington.webs.com

Monday, June 21, 2010 || Chest Day

Flat Barbell Bench Press: 135×15, 135×12, 225×10, 245×8, 275×7, 275×6
Incline Dumbbell Bench Press: 4 Sets
Hammer Strength Bench Press: 4 Sets
Standing Cable Fly (3 Different Heights): FST-7 (7 Sets of 12, 30 Sec. Rest)

Core:
Leg Raises/Reverse Crunches/Foot Flutter (Tri-Sets)

I usually enjoy lifting right around noon time, but after driving back from Las Vegas Monday morning (getting back at 3:30AM) I had to wait until I had enough energy to lift. It ended up being 10PM, and the gym was packed for “National Chest Day” AKA Every Monday. My main focus on chest days is usually the upper pec. This workout was different though, since I started with Flat Bench presses instead of Incline Bench (because the ONE Incline Barbell Bench was being hogged). I usually focus on 6-8 reps for my dumbbell and barbell presses, and 10-12 for the Hammer Strength Machines and Cable Fly’s.

Michael Harrington
Natural Bodybuilder, BA in Physical Education
www.MichaelHarrington.webs.com

Tuesday, June 22, 2010 || Back Day

Lat Pulldown (Using Wide Handled Grip rather than standard bar): 6 Sets
T-Bar Row: 4 Sets
Seated Cable Row (Using 2 Hand Grips rather than connected V-grip): 4 Sets
Close Grip Lat Pulldown (Using 2 Hand Grips rather than connected V-grip: 4 Sets

Cardio:
10 Minutes HIIT on Treadmill
15 Minutes Walking at 3.7 MPH at 5.0 incline, working my way up to 10.0 incline

Cool Down: Stretching

I lifted at a different 24 Hour Fitness than I normally train at today. They didn’t have any Hammer Strength machines or really many good back machines other than a T-Bar set-up, so I stuck with the classics. I got the idea to use different grips for certain exercises based on Charles Glass’ training techniques. He has a workout video from around 2006 where he trains a man for the upcoming Muscle Beach show.

You can check out the training with Charles Glass at http://www.bodybuilding.com/fun/glasscut4.htm.

Michael Harrington
Natural Bodybuilder, BA in Physical Education
www.MichaelHarrington.webs.com

Wednesday, June 23, 2010 || Real Products, Real Results Review

Real Products, Real Results Review – Yoplait Greek Yogurt

Product Website: http://www.yoplaitgreek.com/
Nutritional Facts: 16 grams Protein

Greek Yogurt has always been a staple in the Bodybuilder’s diet, and now you can find it at almost any grocery store including Fresh ’n Easy. Unlike the normal yogurts, Greek Yogurt contains a higher value of protein making it twice as valuable as the average yogurt to your daily diet. Add Greek Yogurt to your morning protein shake, or even mix it in with your afternoon cans of tuna fish.

This morning I used Greek Yogurt to add some extra protein to my morning shake.

My Morning Shake:
1 Cup Orange Juice
1/4 Cup Pineapple Juice
1 Strawberry Yoplait Greek Yogurt
1 Banana
1/4 Cup Pineapple Chunks
1 Hefty Scoop of Cellucor Protein Powder

Use this Morning Protein Shake to get 30-40 grams of much needed Protein first thing in the morning, along with natural sugars and carbs from the added fruits. It’s a natural way to start off your day.

Michael Harrington
Food Connoisseur, BA in Physical Education
www.MichaelHarrington.webs.com

Wednesday, June 23, 2010 || Legs

Hack Squat: 6 Sets
Leg Press: 4 Sets
Seated Hamstring Curl: 4 Sets
Seated Calf Raises: 4 Sets
Seated Leg Extension: 3 Sets (Close Legs)
Laying Leg Curl: 3 Sets
MJ Standing Calf Raises: 3 Sets of 20-30

Cool Down: Stretching

Cardio: 15 Minutes Stair Stepper

There’s nothing like the feeling at the end of a quality Leg Day, when you’ve blasted every muscle fiber and almost bail while walking down the stairs and out of the gym. I normally lift on my own since it has been Summer for me for 2 months now, but today I lifted with some of my close bros that push me to the next level. I’m going to have some trouble getting round tomorrow, that’s for sure.

MJ Standing Calf Raises – I made up the name for these because they remind me of Michael Jackson rolling up onto his toes when he used to perform. I learned the move from Hidetada Yamigishi’s training video which he gave me to learn from (he’s my neighbor, literally). It’s a move that increases the width of your calves rather than the girth. This is important for when you are posing because it gives your calves the illusion of being even larger.

Michael Harrington
Natural Bodybuilder, BA in Physical Education
www.MichaelHarrington.webs.com

Thursday, June 24, 2010 || Watch ’n Learn, Video Review

Watch ‘n Learn, Video Review – Hidetada Yamagishi’s “A Warrior’s Fight” DVD

Bodybuilder’s Website: http://www.hide-productions.com/en/
Runtime: 2 Hours, 40 Minutes
Trailer: http://www.youtube.com/watch?v=f4gPvFCSVYc

I recently had the opportunity of running into Hidetada Yamagishi in Venice Beach, California. He was nothing but kind, and offered me a copy of his DVD “A Warrior’s Fight” which I instantly watched the next morning while eating my egg whites and turkey bacon.

“A Warrior’s Fight” follows Hide as he workouts in his home country of Japan along with his training with Milos Sercev in Fullerton, California. Aside the training footage is the complete contest footage of the 2009 Iron Man Contest in Los Angeles, California. The DVD does an amazing job of educating how to train, lift, and live as a bodybuilder through Hide’s actions and teachings. I have stolen several exercises and philosophies from Hide and his DVD that have proven success in the gym.

If you want to learn from an elite IFBB Pro, Hidetada Yamagishi, then pick up his DVD and learn what it means to lift hard, eat right, and live the life of a bodybuilder.

Michael Harrington
Movie Reviewer, BA in Physical Education
www.MichaelHarrington.webs.com

Thursday, June 24, 2010 || Shoulders

Warm-Up: 10 Minutes Elliptical

Seated Dumbbell Shoulder Press: 35×15, 65×10, 85×8, 90×7, 90×7, 90×6
Bent-Over Rear Delt Raises: 3 Sets
Seated Smith Machine Behind Neck Shoulder Press: 4 Sets
Lateral Raise Machine: 3 Sets
Standing Dumbbell Shrugs: 5 Sets

Cardio: 21 Minutes Treadmill Walking at 3.7 MPH going from 0.0 to 10.0 Incline and back down

Abs, Stretching, Self Miofacial Release (Foam Roller)

I had a chance to workout while my girlfriend was training multiple clients so I had 2 hours to workout. My shoulders were completely dead after the workout. Since I have put more emphasis on doing Behind the Neck Shoulder Presses, I have had better Rear Delt and Trap development. I always make sure to use the Smith Machine when performing this exercise to minimize the risk of injury.

Smith Machine Behind Neck Shoulder Press – Pull up a seated bench under the bar of the Smith Machine. Using a moderate weight, lower the bar behind your head, bringing your elbows to a 90 degree angle. Make sure to keep your head looking straight forward the entire time to avoid serious injury.

Try adding it into your shoulder arsenal, using a moderate weight with strict form, and see what kind of development it can bring your physique.

Michael Harrington
Natural Bodybuilder, BA in Physical Education
www.MichaelHarrington.webs.com

Friday, June 25, 2010 || Arms

Today I am an “Arm Hero”… but I swear it’s just for today.

Warm-Up: 15 Minutes Elliptical

Standing Barbell Curls: 45×12, 65×10, 75×10, 95×8, 95×7, 85×8
Seated Dumbbell Overhead Extension: 40×12, 60×10, 80×10, 90×8, 90×7
Dumbbell Preacher Curls (Using Reverse Flat Side of Preacher Bench): 4 Sets
Smith Machine Close Grip Bench: 4 Sets
Standing 2 Arm Cable Curls: 3 Sets
Rope Pushdowns: 3 Sets

Cool Down: Stretching

I recently started doing Preacher Curls on the opposite side than they are normally done. The Fitness Manager at my local gym showed me this way to do curls to add to the bicep peak. You simply stand on the front side of the bench, leaning over, doing a curl on the straight side. It puts all of the emphasis on the bicep peak, and takes your shoulders and everything out of the equation.

Michael Harrington
Natural Bodybuilder, BA in Physical Education
www.MichaelHarrington.webs.com

Saturday, June 26, 2010 || Real Products, Real Results Review

Real Products, Real Results Review – Palmer’s Cocoa Butter Formula, Massage Lotion for Stretch Marks

Product Website: http://www.palmers.com/product/detail.php?ID=43…
Quality Ingredients: Cocoa Butter, Vitamin E, Collagen, Elastin, and Shea Butter

In recent months my body has begun to react to weight training in dramatic fashion. With the large gains has come some stretch marks, especially on my upper bicep. Luckily my lovely girlfriend introduced me to Palmer’s Cocoa Butter Formula for Stretch Marks. It has every ingredient you could ever want to keep stretch marks to a minimum and help dissolve the extreme color of stretch marks you may already have.

I put the lotion on my arms, chest, and calves (yes you can get stretch marks on your calves) every morning when I get out of the shower. The formula helps lubricate your skin, giving it the natural elasticity and moisture it needs to grow with your muscles, and not leave stretch marks.

If you’re going to put on some quality size, pick up a bottle of Palmer’s Cocoa Butter formula, and keep those stretch marks to a minimum.

Michael Harrington
Smooth Arms, BA in Physical Education
www.MichaelHarrington.webs.com

Sunday, June 27, 2010 || Real Products, Real Results Review

Real Products, Real Results Review – Quinoa

Product Website: http://www.quinoa.net/

Everyone knows that white rice isn’t the best carbohydrate for a bodybuilder to add to his diet, but is the only good thing to mix with chicken really brown rice? Quinoa is a grain that serves as an excellent substitute for brown rice or sweet potatoes in a bodybuilder’s diet. It is considered a “Complete Protein”, having all 9 essential amino acids in it. Along with all of the amino acids, Quinoa also holds a vast amount of minerals including magnesium, iron, copper, and phosphorus.

If you look in my refrigerator right now, I have a week’s supply of Quinoa already cooked and ready to be added to grilled chicken and mixed vegetables. Next time you’re at the local grocery store, try switching from brown rice to Quinoa for a change.

Michael Harrington
Food Connoisseur, BA in Physical Education
www.MichaelHarrington.webs.com

Sunday, June 27, 2010 || Chest & Back Power (Kinda)

Day #1 of Contest Prep

Incline Barbell Bench: 185×12, 225×8, 245×6, 225×7, 225×6
Lat Pull Down (Using Wide Handled Grip rather than standard bar): 5 Sets
Flat Bench Dumbbell Fly: 50×10, 60×8, 70×8, 70×7
Hammer Strength Back Row: 180×12, 270×6, 230×8, 230×7
Hammer Strength Decline Press: 3 Sets

So I’ve decided to go back to my favorite split for this week, where everything gets hit twice in different ways. I tried to go as heavy as I could without a spotter on the Incline Bench and Lat Pull Down. My Dumbbell Fly’s were pretty heavy for me as well and I could really feel a good pump and pull on the inner and outer edges of the pecs. I need to get my back wider I feel, and make sure my chest development continues.

Today’s Food
Meal #1 – Shake: 1 Scoop Whey, 1 Greek Yogurt, 1 Cup OJ, 1/4 Cup Pineapple
Meal #2 – 3 Egg Whites, 1 Whole Egg, 2 Strips Turkey Bacon
Meal #3 – Quinoa, Chicken Breast, Mixed Veggies (Broccoli, Cauliflower, Carrots)
Meal #4 – Tuna Fish, 2 Slices Whole Wheat Bread
Meal #5 – Muscle Milk
~ Work Out ~
Meal #6 – 2 Scoops Whey, 1 Scoop Glutamine

I wanted to get another meal in, but I ended up working out later than I had planned, and it got late real quick after I got back from the gym at 10:30 PM.

Michael Harrington
Natural Bodybuilder, BA in Physical Education
www.MichaelHarrington.webs.com

Monday, June 28, 2010 || Real Products, Real Results Review

Real Products, Real Results Review – Versa Gripps

Product Website: www.versagripps.com/
Type of Product: Lifting Strap and Grip

At the 2010 LA Fit Expo I stumbled across an amazing opportunity to take my workouts to a new level, Versa Gripps. Versa Gripps are lifting straps with a built in rubber grip that extends from the wrist area which can be wrapped around any dumbbell, barbell, machine, or pulley. By adding Versa Gripps to my workout arsenal, I have been able to increase my weights in all back exercises, strengthen my wrist support for chest and shoulders, and can help haul those huge 140 lb dumbbells over for Incline Dumbbell Bench Press, or Dumbbell Back Rows.

Using Versa Gripps enhances your grip support, allowing you to lift more, lift safer, and get HUGE. Check out there website, and make sure to pick yourself up a pair of Versa Gripps.

Michael Harrington
Natural Bodybuilder, BA in Physical Education
www.MichaelHarrington.webs.com

Monday, June 28, 2010 || Shoulders & Legs Power

Day #2 of Contest Prep

Standing Barbell Shoulder Press: 135×12, 155×8, 155×6, 175×5, 135×7
Hack Squat: 3 Warm-Ups, 4 Working Sets
Seated Hamstring Curl: 4 Sets
Dumbbell Shrugs: 4 Sets
Seated Calf Raises: 4 Sets

I’m going back tonight to do steady state cardio for 30 minutes and some stretching afterwards while my lady trains a client.

I walked into the gym today determined to really go hard on standing barbell shoulder press. It’s a difficult exercise compared to any seated versions, but I love the power and growth I get from performing it. In recent weeks I had not gone above 155 lbs for a set, but today I did two sets at that weight and then upped it, setting a personal record of 175 lbs for 5 solid reps. It felt pretty epic I must say. I wanted to throw in Hamstring Curls, Shrugs, and Calves because those are some areas important for shows. Everyone’s got a nice front, but the back and behind separate the winners from third and forth place. I went heavy for everything and kept the reps between 5-8 for my working sets.

Today’s Food (So Far)
Meal #1 – Shake: 2 Scoops Whey, 1 Greek Yogurt, 1 Cup OJ, 1/4 Cup Pineapple, Banana
Meal #2 – Quinoa, Chicken Breast, Mixed Veggies (Broccoli, Cauliflower, Carrots) [First Half Portion]
Meal #3 – Quinoa, Chicken Breast, Mixed Veggies (Broccoli, Cauliflower, Carrots) [Second Portion]
~ Workout ~
Meal #4 – 2 Scoops Whey Protein
Meal #5 – Bout to Shower and then have Tuna Fish on Honey Whole Wheat Bread w/ Lemon Pepper on top

Michael Harrington
Natural Bodybuilder, BA in Physical Education
www.MichaelHarrington.webs.com

Tuesday, June 29, 2010 || Rest & HIIT

Day #3 of Contest Prep

HIIT Cardio on the Treadmill for 25 minutes
Ab Circuit
Stretching

I don’t know if I would really consider doing 25 minutes of HIIT to be an off day or rest day. Every time I do those intervals they seem to crank on the body. But it’s the stuff that people don’t want to do that I want to do to get lean and shredded.

I met with my prep consultant yesterday and he laid out everything for me between eating and lifting and cardio. It was nice to have to think out everything for myself and do my own diet for 3 days but it’s epic to be on the right track now down to the T with what to eat through his plan. It’s a whole new adjustment to make that much food in a day for the whole week but it’s going to pay off.

Michael Harrington
Natural Bodybuilder, BA in Physical Education
www.MichaelHarrington.webs.com

Wednesday, June 30, 2010 || Chest & Triceps (Hypertrophy)

Day #4 of Contest Prep

Guillotine Bench Press: 4 Sets
Incline Dumbbell Bench: 2 Warm Up Sets, 4 Working Sets
Flat Dumbbell Bench: 4 Sets
Standing Cable Fly’s: 4 Sets
Close Grip Bench: 4 Sets
Bar Cable Pushdowns: 3 Sets
Superset w/
Reverse Bar Cable Pushdowns: 3 Sets

I barely got any sleep last night because I got home late and had to get up early for my Summer Class (the last class I have to take before Graduation at the end of July!) so the whole day I was pretty tired. I really had to muscle through it to make this workout quality.

I tried the Guillotine Bench Press for the first time tonight. It definitely hits the upper chest at a different level. I made sure to go light because I’ve heard of some people injury themselves and pulling their chest on this exercise. I’m definitely incorporating it into my workouts from now on. I probably won’t start with it though. I only started with it because all 4 incline benches were being used, for incline barbell curls… ya I was awe struck to (if that’s what you want to call it).

Michael Harrington
Natural Bodybuilder, BA in Physical Education
www.MichaelHarrington.webs.com

Thursday, July 1, 2010 || Legs & Biceps

Day #5 of Contest Prep

Seated Leg Extensions: 3 Warm Up, 3 Super Heavy
Seated Box Squats: 6 Sets
Superset w/
Deadlifts to Floor: 5 Sets
Seated Calf Raises: 7 Sets of 20 Reps
Standing Calf Raises: 3 Sets of 20 Reps Body Weight

EZ-Bar Preacher Curls: 10, 8, 6, 8, 10
Cable Kickbacks: 10, 8, 6, 8, 10
Seated Alternating Dumbbell Curls: 10, 8, 6, 8, 10

Today I went over to Fullerton with one of my workout partners to work out at Milos Sarcev’s Koloseum Gym. From entering the gym I was amp’d to lift. The gym is a huge warehouse with murals painted on every wall, over 8 cages, and almost any machine you ever thought existed in the history of bodybuilding. I got a chance to talk with Milos’ wife for a while after the workout and she was nothing but sweet and encouraging. If you’re in the Fullerton area ever you should definitely pick up a Free 7 Day Pass and workout there, or of course get a membership.

I did legs and biceps with my bro who goes hard every time he trains. The Box Squats and Deadlift superset was killer. The legs are being forced to grow right now, and I’m stoked to see what it’s gonna be like in September.

UPDATE: I started at 194 two weeks ago and am at 188 today after lunch.

Michael Harrington
Natural Bodybuilder, BA in Physical Education
www.MichaelHarrington.webs.com

Friday, July 2, 2010 || Back & Shoulders

Day #6 of Contest Prep

Heavy Machine Lat Pull Downs: 10 Reps, 8, 6, 8, 10
Seated Dumbbell Military Press: 80×10, 90×8, 100×5, 80×8

Tri-Set: 10 Reps, 8, 6, 8, 10
Rotating Grip Pull Down
Hammer Strength Lower Row
Hammer Strength Upper Row

Dumbbell Side Lateral Raises: 20×10, 25×8, 35×6, 25×8, 25×8
Superset w/
Dumbbell Front Rows: 20×10, 25×8, 35×6, 25×8, 25×8

Lat Pull Down Shrugs: 3 Sets
Barbell Shrugs: 4 Sets In Front Superset w/ Behind Back

I worked out at Milos Sarcev’s Koloseum Gym again. It’s only really a 20 minute drive from my apartment by my college’s campus, so it’s not too bad to go to. Something about working out in that gym makes you kind of want to respect the “code” or doing what I like to call “Milos Sets”. In all of Milos’ DVD’s and Fit Show episodes he does either supersets, tri-sets, or sets involving above 5 exercises in a row (AKA “Milos Sets”). So unlike my normal workout, my training bro threw in some supersets and tri-sets today for us to do. I also did the sets heavier on back than I ever have before, because I had his extra help with spotting me. It was one of the hardest back workouts I’ve put myself through in a while. I’ve got to get my wings growing though and get that back width up before the contest, so I’m more than willing to endure the pain.

I’m going to be back down in Venice for the weekend so I’ll probably take Saturday and Sunday off from the gym to recuperate after a hard week in the gym. Plus this town gets PACKED on holidays, and for the 4th they even shut down streets.

Happy 4th of July Weekend Everyone.

Michael Harrington
Natural Bodybuilder, BA in Physical Education
www.MichaelHarrington.webs.com

Sunday, July 4, 2010 || V.I.P. Access, Event Coverage

V.I.P. Access, Event Coverage – 2010 Mr. & Mrs. Muscle Beach Contest

Date: July 4, 2010
Location: Muscle Beach, California
Event Website: http://musclebeachvenice.com/home/

Muscle Beach is famous for being one of the central locations for Bodybuilders back in the Golden Age. The likes of Arnold and Franco used Muscle Beach as a lifting option to workout in the Southern California sunlight.

Muscle Beach holds 3 annual bodybuilding, figure, and bikini contests over the Summer. July 4th is the annual Mr. & Mrs. Muscle Beach. This contest didn’t let anyone down. I arrived around 1 PM to Muscle Beach (a simple 10 minute walk from my condo), just in time to see Jerome Ferguson’s wedding. Jerome “Hollywood” Ferguson is a national NPC competitor, and always a crowd favorite around Venice Beach. It was amazing to see him find his love, and see him and his wife travel away from Muscle Beach in a flower covered carriage drawn by a white horse. A contest highlight was definitely the Novice division pose down for Overall Winner. An outstanding light weight and middle weight out shined the larger classes. In the end, a new “giant killer” was crowned, bringing hope to all of us competing at 175 to beat the men at 215.

A special thanks to Bodybuilding.com and LA Urban Fitness for representing at the Expo.

Next Muscle Beach Event is Labor Day!

Michael Harrington
Muscle Beach Local, BA in Physical Education
www.MichaelHarrington.webs.com

Monday, July 5, 2010 || Legs

Day #9 Contest Prep

Heavy Leg Extensions: 2 Warm Up, 4 Working Sets
Seated Box Squats: 8 Sets
Superset w/
Deadlifts to Floor: 5 Sets
Seated Hamstring Curl: 5 Sets
Superset w/
Standing Calf Raises: 5 Sets

Stretching

21 Minutes Steady State Cardio on Treadmill

After working out a Koloseum Gym for the past two workouts, it was different to be back at a 24 Hour Fitness. There’s only 2 Squat Racks at 24 Hour Fitness, so it was difficult for me to take over one, and use 2 bars at a time for my Squat and Deadlift supersets. I destroyed my legs today, and feel confident that I gave my all in this Power Leg workout.

Michael Harrington
Natural Bodybuilder, BA in Physical Education
www.MichaelHarrington.webs.com

Tuesday, July 6, 2010 || Back & Traps

Day #10 of Contest Prep

Pull Ups: Body Weight 3 Sets

Tri-Set: 12 Reps, 10, 8, 6, 6, 8, 10
Bent Over Barbell Row
T-Bar Row
Seated Free Weight Machine Row

Hammer Strength High Row: 4 Sets
Dumbbell Shrugs: 5 Sets

Abs
7 Min Fast HIIT (30 Sec Jog, 30 Sec Sprint)

After working out at the Koloseum Gym last week, and then 24 Hour Fitness yesterday, I returned to my University’s weight room today to do a back workout in the warehouse. It’s a rugged looking weight room, even though it’s the Top Ranked Athletic Program in NAIA for 6 years straight. I feel like the past few weeks I have really expanded my Back workouts, and I’m definitely feeling the growth and punishment in a positive way. I put Legs and Back at the beginning of the week and threw in Traps and Obliques today so I feel good about working on the parts I want to bring up first. I’m going to do Legs and Back again later in the week after they have time to recover. This way I get my weaknesses in twice a week and let the growth begin.

Michael Harrington
Natural Bodybuilder, BA in Physical Education
www.MichaelHarrington.webs.com

Wednesday, July 7, 2010 || Arms

Day #11 of Contest Prep

EZ-Bar Preacher Curls on Reverse Side: 4 Sets of 20 Reps
Hammer Curl Grip Preacher Curl Machine: 4 Sets of 20 Reps
Wide Grip Preacher Curl Machine: 4 Sets of 20 Reps

Dumbbell Kickbacks: 12, 10, 8, 6, 12
Seated Tricep Extension Machine: 4 Sets of 20 Reps
Standing Bar Pushdowns: 3 Sets of 20 Reps

I got a call today from a guy helping me with my Contest Prep. Even though I was planning on working out shoulders, he told me to do this workout for my arms to work on getting a peak for my biceps. 20 Reps for 4 Sets is killer in the Gym but it’s definitely paying off. I got a massive pump in the gym, and the inside peak of my bicep was on fire. It’s been fun doing workouts by other more experienced trainers.

Michael Harrington
Natural Bodybuilder, BA in Physical Education
www.MichaelHarrington.webs.com