Mike_42 Log

Training Training Logs
41

Home workout

chin ups 5x5
pull ups 2x8
rows 20kg 2x20
recline rows 3x8
bw strap curls 2x8
curl 20kgx10

42
  • Incline Bench Press: 70kgx8 75kgx5 70kgx6
  • Flat Dumbbell Bench Press: 2x30kgx8
  • Decline Flyes: 30kgx12
  • Hammer Strength Incline Press: 2x45kgx8
    -Pec Dec 12x50kg
43
  • Squats: 3x50kg 3x80kg 3x110kg 3x130kg
  • Front Squat: 8x80kg 8x60kg
  • Stiff Leg Deadlift: 8x60kg 10x50kg
  • Leg Curl / Ham Curl Superset 60kgx12/40kgx6 60kgx12/30kgx12
44
  • military press 20kgx5 50kgx5 60kgx5 62.5x3 62.5kgx3
  • Dips / Weighted Dips: bw+15kgx10 bwx12
  • Barbell Curls: 2x30kgx8
  • Overhead DB Extension: 7.5kgx10 5kgx10
  • Lateral Raise / Front Raise Superset: 2x9.5x8/2x9.5kgx8
  • Close Grip Bench / Pushdown Superset: 2x50kgx8/2x27kgx8
  • Preacher Curl / Hammer Curl Superset: 2x27.5kgx8/2x7.5x10
45

clean 2x55kgx3 70kgx1 80kgx1
deadlft 110kgx3 140kgx1 150kgx6
chin up 3x6
one arm row 2x30kgx10
close grip pull downs 70kgx8 65kgx8
bb curls 32.5kgx8 30kgx8
hammer curls 9.5kgx12

46

deadlft 50kgx5 110kgx5 140kgx1 150kgx1 160kgx3
neutral chin up bwx8 x8 x5 x5
one arm row 32kgx2x10
close grip pull downs 60kgx20 65kgx6
bb curls 30kgx8 30kgx6
hammer curls 15kgx10

47
  • Incline Bench Press: 75kgx6 70kgx7 70kgx6
  • Flat Dumbbell Bench Press: 2x70kgx6
  • Decline Flyes: 20kgx15
  • Hammer Strength Incline Press: 2x45kgx8
    -Pec Dec 12x50kg

-cable crunches 3x20x60kg

48
  • Squats: 3x50kg 3x80kg 3x110kg 3x120kg
  • Front Squat: 6x80kg 6x80kg
  • Stiff Leg Deadlift: 10x50kg 8x70kg
  • Leg Curl / Ham Curl Superset 60kgx12/35kgx12 60kgx12/35kgx10
49

deadlift 150kg x5 x2x2x2
front squat 80kg x6 x2x2x2
calf raise 110kg x6 x2x2x2
cable crunch 75kg x6 x2x2x2
preacher curl 27.5kg x6 x2x2x2

50

chin up bw x6 x2x2x2
db row 45kg x6 x2x2x2
military press 60kg x6 x2x2x2
bench press 80kg x6 x2x2x2
dips bw+15kg x6 x2x2x2

51

chin up bw x6 x2x2x2
db row 45kg x6 x2x2x2
military press 60kg x6 x2x2x2
bench press 80kg x6 x2x2x2
dps bw+15kg x6 x2x2x2

52

front squat 90kg x6 x2x2x2
romanian deadlift 90kg x6 x2x2x2
calf raise 100kg x6 x2x2x2
cable crunch 75kg x6 x2x2x2
preacher curl 30kg x6 x2x2x2

sprints
5x10m
3x20m
1x30m

53

chin up bw x6 x2x2x2
bb row 45kg x6 x2x2x2
military press 60kg x6 x2x2x2
incline bench press 70kg x6 x2x2x2
dps bw+15kg x6 x2x2x2

54

front squat 95kg x6 x2x2x2
romanian deadlift 90kg x6 x2x2x2
calf raise 115kg x6 x2x2x2
cable crunch 80kg x6 x2x2x2
preacher curl 32.5kg x6 x2x2x2

5 min jog

55

chin up bw x6 x2x2x2
row 85kg x6 x2x2x2
military press 62.5kg x6 x2x2x2
bench press 80kgx3 70kg x6 x2x2x2
dps bw+15kg x6 x2x2x2

incline treadmill walking 45min

56

front squat 85kg x6 x2x2x2
romanian deadlift 100kg x6 x2x2x2
calf raise 120kg x6 x2x2x2
cable crunch 75kg x6 x2x2x2
preacher curl 35kg x6 x2x2x2

57

stats- 5,9 180lbs
chest 42in
legs 24in
waist 334n
arms 14.5in
forearms 12.5in

58

stats- 5,9 180lbs
chest 42in
legs 24in
waist 34in
arms 14.5in
forearms 12.5in

59

chin up bw+6kg x6 x2x2x2
shoulder press 50kg x6 x2x2x2

machine bench press 75kg x15 x8

rope row 65kg x12x10
side laterals 10kgx2x12
dips bw+9kg x15 x8
rope push downs 25kg x12 x15

rowing machine 3x200 metres

60

front squat 100kg x6 x2x2x2
romanian deadlift 110kg x6 x2x2x2
calf raise 110kg x6 x2x2x2
cable crunch 75kg x6 x2x2x2
preacher curl 35kg x6 x2x2x2