Mike_42 Log

Training Training Logs
61

chin up x6x6x8x5

jog 15min + 5min walk

62

chin up bw x6 x2x2x2
shoulder press 55kg x6 x2x2x2

machine bench press 75kg x16 x8

rope row 60kg x12x10
side laterals 10kgx2x10
dips bw+9kg x15 x8
rope push downs 30kg x12 x10

63

squat 20kgx8 50kgx8 80kgx8 110kgx8
leg extensions 55kgx3x15
ham curls 30kg x15 x13 25kgx12
cable crunches 55kg x20 x15 x12
bb curls 30kg x2x10 x2x8
hammer curls 9.5kgx3x8

64

chin up bw x6 x2x2x2
row 85kg x6 x2x2x2
military press 60kg x4
incline bench press 75kg x6 x2x2x2
dps bw+15kg x6 x2x2x2

65

incline bench press 80kg x4 65kgx2x8
db bench press 60kgx2x8
decline flies 19kgx12
chest press 35kgx2x8
cable flies 30kgx12

treadmill incline walking 30min

66

incline bench press 80kg x4 65kgx2x8
db bench press 60kgx2x8
decline flies 19kgx12
chest press 35kgx2x8
cable flies 30kgx12

cable crunches 55kgx3x20

treadmill incline walking 30min

67
  • Seated shoulder Press: 3x6x40kg
  • Dips : bw+10kg x2x8
  • straight bar Curls: 2x8x40kg
  • Lateral Raise / Front Raise Superset: 2x12x15kg/10kg
  • Pushdown Superset / Overhead Extension: 2x10x40kg/10kg
  • hammer Curl / rope Curl Superset: 2x10x20kg/35kg
68
  • Deadlift: 50kgx5 80kgx5 110kgx5 130kgx3 140kgx1 150kgx4
  • Chins : bwx4x5
  • T-Bar Rows: 40kgx8 50kgx8
  • Close Grip Pulldown / (Superset) / Seated rope Row: 60kgx10/60kgx10 60kgx8/60kgx10
  • Underhand Barbell Rows: 2x50kgx15
69

incline bench press 80kg x5 65kgx8 60kgx8
db bench press 60kg x8 x9
decline flies 19kgx15
chest press 40kgx2x8
cable flies 35kgx2x12

70
  • Deadlift: 50kgx5 80kgx5 110kgx5 140kgx8
  • Chins : bwx3x6
  • T-Bar Rows: 40kgx6x6
  • Close Grip Pulldown / (Superset) / Seated rope Row: 2x 60kgx10/60kgx10
  • Underhand Barbell Rows: 2x50kgx15
71

incline bench press 80kg x4 70kgx8 60kgx8
db bench press 64kg x8 x4 50kgx8
decline flies 30kgx6 18.5kgx6
chest press 40kgx2x8
cable flies 35kgx2x12

72
  • Deadlift: 50kgx5 80kgx5 110kgx3 140kgx1 150kgx8
  • Chins : bwx3x6
  • Rows: 80kgx6x6
  • Close Grip Pulldown / (Superset) / Seated rope Row: 2x 60kgx10/60kgx10
  • Underhand Barbell Rows: 2x50kgx15

-incline bench press 80kg x7 70kgx8 60kgx8
-db bench press 64kgx2x8
-decline flies 19kgx12
-pec dec 35kgx2x12

73

-squat 110kgx10 90kgx6 60kgx12
-romanian deadlift 80kgx6 90kgx5
-leg extension/ham curl 2x15x60kg/30kg

sprints 3 sets

74

front squat 80kg x6 x2x2x2
romainian deadlift 80kg x6 x2x2x2
calf raise 100kg x6 x2x2x2
decline crunches 15kg x6 x2x2x2
ez preacher curls 30kg x6 x2x2x2

bench press 80kg x6 x2x2x2
BN press 70kg x6 x2x2x2
neutral grrip chins bw+5kg x6 x2x2x2
bent over row 60kg x6 x2x2x2
reverse grip tricep pull down 17.5kg x6 x2x2x2

front squat 110kgx1 90kg x6 x2x2x2
romainian deadlift 90kg x6 x2x2x2
calf raise 110kg x6 x2x2x2
straight bar preacher curls 25kg x6 x2x2x2

bench press 82.5kg x6 x2x2x2
BN press 60kg x6 x2x2x2
neutral grrip chins bw+5kg x6 x2x2x2
bent over row 75kg x6 x2x2x2
reverse grip tricep pull down 20kg x6 x2x2x2

75

front squat 110kgx1 90kg x6 x2x2x2
romainian deadlift 90kg x6 x2x2x2
calf raise 100kg x6 x2x2x2
cable crunch 5kg x6 x2x2x2
ez bar preacher curls 25kg x6 x2x2x2

plp 10

76

bench press 85kg x6 x2x2x2
bn press 60kg x6 x2x2x2
lat pull down 70kg x6 x2x2x2
row 70kg x6 x2x2x2
under one hand tri pull down 20kg x6 x2x2x2

PLP 11

77

PLP 12

leg extensions 55kg x8 x10
ham curls 25kgx15 30kgx8
calf raises 80kg x15 x8 x10
cable crunches 70kg x6 x2x2x2
ez preacher curls 35kg x6 x2x2x2

PLP 13

78

bench press 87.5kg x 80kg x5 70kg x6 x2x2x2
bn press 60kg x6 x2x2x2
lat pull down 65kg x6 x2x2x2
row 70kg x6 x2x2x2
dips bw+15kg x6 x2x2x2

PLP 14

79

PLP 15
PLP 16

deadlift 60kgx6 100kgx3 120kgx1 140kgx1 150kgx1 160kgx1 170kgx1 180kgxmiss 180kgxmiss
front squat 50kg x6 x2x2x2
calf raise 100kg x6 x2x2x2
cable crunch 70kg x6 x2x2x2
ez preache curl 37.5kg x6 x2x2x2

PLP 17

80

bench press 87.5kg x5 80g x6 x2x2x2
bn press 60kg x6 x2x2x2
lat pull down 70kg x6 x2x2x2
row 75kg x6 x2x2x2
dips bw+9.5g x6 x2x2x2