Mike_42 Log

deload

chin ups bwx2x15
rows 60kgx2x15
press 42.5x2x15
bench 55kgx2x15
dips bwx2x15

still doing hct 12 with kb conditioning stuff on tuesday
ill start to do neck bridges on monday and wednesday

military press 65kg x6 x2x2x2
incline bench 70kg x6 x2x2x2
neutral grip chin ups bw+12.5kg x6 x2x2x2
rows 82.5kg x6 x2x2x2
skull crushers 27.5kg x6 x2x2x2

circuit x3 (snatches x5, incline push ups x10, goblet squats x10, swings x10) 20kg KB

squat 120kg x6 x2x2x2
snatch grip high pulls 60kg x6 x2x2x2
calf raises 100kg x6 x2x2x2
cable crunches 70kg x6 x2x2x2
bb curls 32.5kg x6 x2x2x2

press 67.5kg x6 x2x2x2
incline bench press 72.5kg x6 x2x2x2
neutral grip chin bw+15kg x6 x2x2x2
row 85kg x6 x2x2x2
skull crushers 30kg x6 x2x2x2

squat 115kg x6 x2x2x2
high pull 65kg x6 x2x2x2
calf raise 110kg x6 x2x2x2
cable crunches 72.5kg x6 x2x2x2
bb curl 35kg x6 x2x2x2

strict press 60kg x6 x2x2x2
incline press 75kg x6 x2x2x2
neutral grip chins bw+15kg x6 x2x2x2
rows 80kg x6 x2x2x2
skull crushers 27.5kg x6 x2x2x2

squat 120kg x6 x2x2x2
high pull 60kg x6 x2x2x2
calf raises 115kg x6 x2x2x2
cable cruches 75kg x6 x2x2x2
bb curls 37.5kg x6 x2x2x2

deadlft 60kgx5 100kgx5 120kgx5
chin up bwx3x8
one arm row 20kg x12 25kgx8
close grip pull downs 65kgx8 55kgx12
bb curls 35kgx10 25kgx12
hammer curls 15kgx8

  • Flat Dumbbell Bench Press 5 x40kg x50kg x60kg
  • Incline Barbell Bench Press 65kg x8 x6
  • Dips 12.5kg x8 bwx12
  • Seated Military Press 50kg x8 45kgx6 40kgx6
  • Overhead Dumbbell Extension 5kg x8 x12
  • Side Laterals 19kg x10 x10
  • Rope Pushdowns 25kgx10 30kgx12
  • Pec Deck 55kgx10
  • Squats 50kgx5 80kgx5 110kg x5 115kgx5
  • Strait Leg Deadlifts 50kgx8 70kgx6
  • Walking Lunges 2x60kgx8
  • Leg Curl / Feet High Leg Press Superset (50kgx12,110kgx10),(60kgx12,110kgx10)
  • Calf Raises 100kgx12 80kgx8 60kgx10
  • Deadlifts 50kgx5 80kgx5 110kgx5 125kgx5
  • Chins bwx6 w+5kgx6 bwx6
  • One-Arm Dumbbell Rows 22kgx12 15kgx12
  • Close Grip Pulldowns 60kgx12 65kgx8
  • Barbell Curls 35kgx8 25kgx12
  • Hammer Curls 9.5kgx12
  • Flat Dumbbell Bench Press 40kgx5 50kgx5 70kgx5
  • Incline Barbell Bench Press 2x6x70kg
  • Dips bw+9.5kgx8 b2x12
  • Seated Dumbbell Military Press 8x20kg 10x20kg 8x20kg
  • Overhead Dumbbell Extension 2x12x5kg
  • Side Laterals 2x19kgx8
  • Pushdowns 23kgx12 27kgx8
  • Pec Deck 45kgx12
  • Squats 50kgx5 80kgx5 110kg x5 125kgx5
  • Strait Leg Deadlifts 50kgx8 80kgx6
  • Walking Lunges 60kgx8 70kgx6
  • Leg Curl / Feet High Leg Press Superset (60kgx12,110kgx20),(60kgx12,110kgx20)
  • Calf Raises 120kgx12 90kgx12 60kgx12
  • Deadlifts 50kgx5 80kgx5 110kgx5 130kgx5
  • Chins bwx8 bwx8 bwx6
  • One-Arm Dumbbell Rows 25kgx12 27.5kgx12
  • Close Grip Pulldowns 60kgx12 65kgx12
  • Barbell Curls 35kgx8 25kgx12
  • Hammer Curls 9.5kgx12
  • Squats 50kgx3 80kgx3 110kg x3 130kgx5
  • Strait Leg Deadlifts 50kgx8 70kgx8
  • Walking Lunges 60kgx8 60kgx8
  • Leg Curl / Feet High Leg Press Superset (65kgx12,100kgx20),(65kgx12,100kgx20)
  • Calf Raises 120kgx12 80kgx12 60kgx12
  • Flat Dumbbell Bench Press 40kgx5 60kgx5 75kgx2
  • Incline Barbell Bench Press 70kgx6 x10
  • Dips bw+15kgx10 b2x12
  • Seated Dumbbell Military Press 6x20kg 12x17kg 12x17kg
  • Overhead Dumbbell Extension 2x12x5kg
  • Side Laterals 2x19kgx8
  • Pushdowns 23kgx12 18kgx15
  • Pec Deck 45kgx15
  • Deadlifts 50kgx5 80kgx5 110kgx5 140kgx8
  • Chins bwx8 bwx6 bwx5
  • One-Arm Dumbbell Rows 27.5kgx12 30kgx10
  • Close Grip Pulldowns 65kgx12 70kgx10
  • Barbell Curls 30kgx10 30kgx8
  • Hammer Curls 7.5kgx12
  • Squats 60kgx3 90kgx3 120kg x3 135kgx4
  • Strait Leg Deadlifts 50kgx8 70kgx6
  • Walking Lunges 50kgx12 50kgx12
  • Flat Dumbbell Bench Press 40kgx5 60kgx5 70kgx5
  • Incline Barbell Bench Press 65kgx8 x6
  • Dips bw+15kgx10 b2x12
  • Seated Dumbbell Military Press 12x17kg 12x17kg
  • Overhead Dumbbell Extension 7.5kgx10 5kgx12
  • Side Laterals 2x19kgx8
  • Pushdowns 18kgx12 18kgx15
  • Pec Deck 40kgx15