Friday 2023-09-29
Seated Leg Extensions
5 x 6 - 50 kg
Barbell Squats
1 x 6 - 50 kg
2 x 5 - 70 kg
1 x 4 - 90 kg
1 x 3 - 100 kg
1 x 2 - 110 kg
5 x 1 - 130 kg
Barbell Hip Thrusts
5 x 6 - 100 kg
mike_mike
1 Like
Saturday 2023-09-30
Rest Day
Today I’ve done as little as possible and moved as little as possible. Plenty of sleeping and relaxing, watching series in various streaming sites, and eating a lot to re-feed.
mike_mike
1 Like
Sunday 2023-10-01
Seated Dumbbell Shoulder Press
4 x 6 - 30 kg
2 x 5 - 35 kg
1 x 4 - 40 kg
1 x 3 - 45 kg
1 x 2 - 50 kg
7 x 1 - 60 kg
Smith Machine Behind The Neck Press
5 x 6 - 39 kg (30 kg + 9 kg bar weight)
Single Arm Smith Machine Shrug
3 x 8 - 39 kg (30 kg + 9 kg bar weight) / each side
2 x 6 - 44 kg (35 kg + 9 kg bar weight) / each side
Cable Neck Curls
5 x 10 - 13,8 kg
Cable Lateral Neck Extensions
5 x 10 - 6,3 kg / each side
Cable Front Raises with Rope
5 x 8 - 10 kg
Triceps Pushdowns with Rope
2 x 10 - 15 kg
5 x 6 - 25 kg
3 x 6 - 32,5 kg
Dumbbell French Press
5 x 6 - 20 kg
3 x 6 - 25 kg
mike_mike
1 Like
Monday 2023-10-02
Outdoor Biking
Approximately time: Approximately 90 minutes
Total distance: 28 km
Summary: Bought myself a new bike after my last got stolen, so decided to take it for a spin.
mike_mike
1 Like
Thursday 2023-10-05
Cardiovascular/Endurance/Aerobic Activity
30 minutes of Stationary Bicycle
Easy intensity, total distance - 8,85 km
Main Lift
Barbell Squats
2 x 5 - 50 kg warm-up
6 x 3 - 100 kg
1 x 2 - 130 kg
1 x 10 - 50 kg
Accessory Exercises
Safety Bar Goodmornings
5 x 6 - 52 kg
Standing Single Leg Hamstring Curls
3 x 3 - 35 kg / each leg
Weighted Declined Situps
5 x 10 - 20 kg
Side Bends on Hyperextensions Bench
3 x 10 - bodyweight
Kneeling Cable Crunches
2 x 10 - 50 kg
8 x 3 - 100 kg
Standing Cable Crunches
5 x 10 - 70 kg
Cardiovascular/Endurance/Aerobic Activity
30 minutes of Stationary Bicycle
Moderate intensity, total distance - 10,9 km
mike_mike
Tuesday 2023-10-10
Outdoor Biking
Approximately time: Approximately 60 minutes
Total distance: Approximately 19 km
Summary: Evening bike ride, pouring rain and constant headwind in my face, soaking wet down to my underwear, but managed to keep a steady and fast pace.
mike_mike
Wednesday 2023-10-11
Cardiovascular/Endurance/Aerobic Activity
40 minutes of Stationary Bicycle
Moderate intensity, total distance - 13 km
Barbell Squats
2 x 12 - 50 kg warm-up
2 x 6 - 80 kg
1 x 4 - 90 kg
1 x 3 - 100 kg
1 x 2 - 110 kg
1 x 2 - 120 kg
2 x 1 - 140 kg
Kettlebell Bulgarian Split Squats
2 x 10 - 20 kg / each leg
Reverse Hyperextensions
5 x 10 - bodyweight
Weighted Hyperextensions
5 x 3 - 50 kg
Facepulls
5 x 10 - 25 kg
Hanging Knee Raises
5 x 10 - bodyweight
Cardiovascular/Endurance/Aerobic Activity
25 minutes of Stationary Bicycle
Easy to moderate intensity, total distance - approximately 8 km.
mike_mike
Thursday 2023-10-12
Cardiovascular/Endurance/Aerobic Activity
42 minutes of Stationary Bicycle
Moderate intensity, total distance - approximately 12 km
Barbell Sumo Deadlifts
2 x 6 - 70 kg
1 x 5 - 90 kg
1 x 4 - 100 kg
1 x 3 - 110 kg
1 x 2 - 115 kg
10 x 1 - 100 kg
Facepulls
5 x 10 - 35 kg
3 x 10 - 50 kg
2 x 10 - 52,5 kg
Reverse Machine Flyes
3 x 10 - 50 kg
Cable Neck Curls
3 x 12 - 20 kg
Lateral Cable Neck Extensions
2 x 10 - 15 kg / each side
mike_mike
Saturday 2023-10-14
Cardiovascular/Endurance/Aerobic Activity
10 minutes of Stationary Bicycle
Moderate intensity, total distance - approximately 3 km
Zercher Squats
1 x 10 - 40 kg
3 x 3 - 60 kg
Smith Machine Bent Over Rows
3 x 10 - 39 kg
Single Arm Smith Machine Shrugs
3 x 6 - 39 kg / each side
2 x 6 - 44 kg / each side
Straight Arm Lat Pulldowns with Bar
5 x 10 - 50 kg
Overhead Triceps Extensions
5 x 10 - 50 kg
Tricep Pushdowns with Rope
5 x 10 - 50 kg
Cable Tricep Kickbacks
5 x 10 - 12,5 kg / each side
Facepulls
5 x 10 - 52,5 kg
Narrow Grip Lat Pulldowns
5 x 3 - 70 kg
Cable Lateral Neck Extensions
5 x 10 - 15 kg / each side
mike_mike
Monday 2023-10-16
Landmine Squats
3 x 5 - 55 kg
Barbell Squats
3 x 10 - 50 kg
5 x 6 - 70 kg
3 x 3 - 100 kg
Smith Machine Romanian Deadlifts
5 x 6 - 60 kg
Kneeling Ab Wheel
5 x 10 - 5 kg
mike_mike
Wednesday 2023-10-18
Muay Thai
Total time: 60 minutes
Summary: Warm-up, calisthenics, clinch sparring with knees, pad work, finished with an intense exercise - partner in plank position, jump over and crawl under, doing this for a couple of minutes, then change over - and then bodyweight squats, doing total 100 reps.
mike_mike
Thursday 2023-10-19
Cardiovascular/Endurance/Aerobic Activity
20 minutes of Stationary Bicycle
Moderate intensity, total distance - approximately 6 km
Barbell Squats
2 x 10 - 50 kg
5 x 6 - 70 kg
5 x 2 - 100 kg
1 x 10 - 30 kg
Standing Single Leg Curls
5 x 3 - 40 kg / each leg
Seated Calf Raises
3 x 10 - 50 kg
My primary focus now is on developing my legs - plenty of squats, squats and more squats. I keep it simple, focusing on a few exercises…
mike_mike
Rattle the chain to awake from the hiatus…
Thursday 2024-02-08
Cardiovascular/Endurance/Aerobic Activity
60 minutes of Stationary Bicycle
Moderate intensity, total distance - approximately 19 km
Pullups
Total 25 - bodyweight
Facepulls
10 x 8 - 35 kg
Seated High Machine Rows
5 x 5 - 80 kg
Hanging Knee Raises
5 x 10 - bodyweight
Cardiovascular/Endurance/Aerobic Activity
30 minutes of Stationary Bicycle
Moderate intensity, total distance - approximately 8 km
mike_mike
Friday 2024-02-09
Pullups
Total 30 - bodyweight
Barbell Squats
5 x 5 - 70 kg
3 x 3 - 90 kg
1 x 1 - 100 kg
Lateral Cable Neck Extensions
5 x 10 - 20 kg / each side
Cable Neck Curls
3 x 10 - 35 kg
Cable Neck Extensions
5 x 10 - 20 kg
Reverse Machine Flyes
5 x 5 - 50 kg
mike_mike
Tuesday 2024-02-13
Cardiovascular/Endurance/Aerobic Activity
90 minutes of Stationary Bicycle
Moderate intensity, total distance - approximately 32 km
mike_mike