T Nation

Mike_42 Log


#1

my first log on here.
stats- 5,9 170lbs
chest 42in
legs 23in
waist 33in
arms 14in
forearms 12in


#2

monday me upper-bench press 20kgx5 50kgx3 70kgx3 80kgx3 90kgx3
bar dips 2xbw+9.5kgx10 bwx10
chin ups 2xbw+7.5x8 neutral grip 2x5
seated power cleans 2x10x15kg 1x10x10kg
leg raises 3x10

today

wed me lower- squat 20kgx5 60kgx3 100kgx3 110x3 120x8.
lunges 3x8x60kg
leg press 3x10x120kg+weight of the machine
ham curls 2x10x35kg 1x10x40

grip plate pinches 20kg x15seconds
2x15kgx15seconds


#3

bench press 80kgx6 60kgx12 60kgx10
pull ups bw+9.5kgx8 chin up bw+9.5x5 neutral grip 2xbwx5
tricep extension 3x10x30kg
hammer curls 3x8x15kg in each hand
shrugs 3x12x22.5kg in each hand


#4

10-yard starts - 6 sprints with 1 minute rest between sprints
20-yard starts - 2 sprints with 1 minute rest between sprints

20-yard shuttle - 3reps with 1-2 minutes rest between sprints
3x (vertical jumps x5 Horizontal jumps x5)

Kettlebell swings 3x12


#5

bench press 5x20kg 3x50kg 3x80kg 3x85kg 4x90kg
dips 2xbw+9.5kgx8 bwx8
bent over rows 3x8x60kg
seated power cleans 10x10kg 2x10x15kg
hanging leg raises 3x10


#6

squat 5x20kg 3x60kg 1x100kg 1x120kg 5x125kg
leg press 130kg+machine weight x10 x8 x8
lunge 60kgx8 x6 x6
ham curl 30kgx12 35kgx12 40kgx8


#7

bench 80kgx8 60kg x10 x8
chin ups 12.5kg + bwx5 7.5kg + bwx3 bw3x3
recline row 2x8
tricep extension 3x30kgx8
hammer curls 30kg x10 x12 x10
db shrugs 60kg 3x12

going to start hct 12 next week , monday thursday and friday . ill also try get a day of conditioning on tuesday


#8

chin up bw+7.5 x6 x2x2x2
bent over row 70kg x6 x2x2x2
bench press 80kg x6 x2x2x2
military press 50kg x6 x2x2x2
dips bw+12.5kg x6 x2x2x2


#9

front squat 90kg x6 x2x2x2
rack pulls with clean grip 150kg x6 x2x2x2
calf raises 92.5 x6 x2x2x2
cable crunches 55kg x6 x2x2x2
precher ez curls 25kg x6 x2x2x2


#10

bench 82.5kg x6 x2x2x2
dips bw+20kg x6 x2x2x2
chin ups bw+7.5 x6 x2x2x2
rows 72.5kg x6 x2x2x2
military press 55kg x6 x2x2x2


#11

front squat 95kg x6 x2x2x2
rack pull 120kg x6 x2x2x2
calf raises 95kg x6 x2x2x2
cable crunches 60kg x6 x2x2x2
ez preacher curls 27.5kg x6 x2x2x2


#12

hill sprints 4x45yrds


#13

chin ups bw+9.5kg x6 x2x2x2
bent over rows 80kg x6 x2x2x2
bench press 85kg x6 x2x2x2
military press 57.5kg x6 x2x2x2
dips bw+20kg x6 x2x2x2


#14

front squat 100kg x6 x2x2x2
rack pull 130kg x6 x2x2x2
calf raises 100kg x6 x2x2x2
cable crunches 62.5kg x6 x2x2x2
ez preacher curls 32.5kg x6 x2x2x2


#15

chin ups bw+7.5kg x6 x2x2x2
bent over rows 82.5kg x6 x2x2x2
bench press 85kg x6 x2x2x2
military press 60kg x6 x2x2x2
bar dips bw+25kg x6 x2x2x2


#16

front squat 102.5kg x6 x2 x1
rack pulls 130kg x6 x2x2x2
calf raises 100kg x6 x2x2x2
ez precher curls 35kg x6 x2x2x2
cable crunches 62.5kg x6 x2x2x2


#17

chin ups bw+9.5kg x6 x2x2x2
rows 85kg x6 x2x2x2
military press 62.5kg x6 x2x2x2
bench press off pins 80kg x6 x2x2x2
dips bw+25kg x6 x2x2x2


#18

front squat 95kg x6 x2x2x2
rack pulls 120kg x6 x2x2x2
calf raises 95kg x6 x2x2x2
cable crunches 67.5kg x6 x2x2x2
ez preacher curls 35kg x6 x2x2x2


#19

military press 65kg x6 x2x2x2
bent over rows 85kg x6 x2x2x2
bench press 80kg x6 x2x2x2
chin ups bw+9.5kg x6 x2x2x2
dips bw+27.5 x6 x2x2x2


#20

front squat 95kg x6 x2x2x2
rack pulls 130kg x6 x2x2x2
calf raises 100kg x6 x2x2x2
cable crunches 70kg x6 x2x2x2
ez preacher curls 35kg x6 x2x2x2