Mike_mike's Training Log

Training Logs
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23

FRIDAY 2023-04-07

Inclined Machine Chest Press
3 x 8 - 53,6 kg

Seated Cable Flyes
5 x 10 - 17,5 kg

Lying Cable Flyes
5 x 10 - 12,5 kg

Incline Cable Pullovers
3 x 10 - 16,3 kg
2 x 10 - 18,8 kg

Standing Overhead Triceps Extensions
3 x 10 - 13,8 kg
Superset with…
Triceps Pushdowns with Rope
3 x 10 - 21,3 kg

Seated Facepulls
5 x 10 - 23,8 kg

Standing Reverse Cable Flyes - Upper region
5 x 10 - 2,5 kg

Lying Leg Raises
5 x 10 - bodyweight

Side Bends on Hyperextension Bench
4 x 10 - bodyweight / each side

Kneeling Cable Crunches
3 x 10 - 31,3 kg
3 x 10 - 33,8 kg
3 x 10 - 36,3 kg
2 x 10 - 38,8 kg

Cardiovascular/Endurance/Aerobic Activity
30 minutes of Stationary Bicycle
Moderate intensity, total distance - 9,41 km

Walking
Approximately time: 130 minutes
Total distance: 12,32 km

Appoximately time: 68 minutes
Total distance: 6,41 km

Summary: I decided to take a long decent walk in the beautiful spring weather - plenty of sunshine and fresh air. Easy to moderate intensity, rather spent focus to enjoy the surroundings than on my heart beat.

Some flexibility and mobility drills, including some static stretch, after the gym. Primarily focus on hips and back. A decent sauna session after the gym…

mike_mike

1 Like
24

SATURDAY 2023-04-08

Bent Over Barbell Rows
3 x 10 - 30 kg
2 x 10 - 40 kg

Lat Pulldowns with Supinated Grip
2 x 10 - 35 kg
2 x 10 - 42,5 kg
2 x 10 - 50 kg

Lat Pulldowns with Close Grip
5 x 10 - 50 kg

Straight Arm Lat Pulldowns
5 x 10 - 15 kg

Hyperextensions
5 x 10 - bodyweight

T-Bar Rows
5 x 6 - 50 kg

Front Cable Shrugs
5 x 10 - 50 kg

Machine Biceps Curls
5 x 10 - 15 kg

Hanging Knee Raises
5 x 10 - bodyweight

Standing Barbell Goodmornings
5 x 6 - 30 kg

Barbell Box Squats
5 x 6 - 70 kg

Cardiovascular/Endurance/Aerobic Activity
20 minutes of Stationary Bicycle
Moderate intensity, total distance - 6,2 km

mike_mike

1 Like
25

Monday 2023-04-10

Barbell Box Squats
1 x 8 - 30 kg warm-up
5 x 6 - 50 kg
1 x 4 - 70 kg
1 x 3 - 80 kg
1 x 2 - 90 kg
1 x 2 - 100 kg

Trap Bar Deadlifts
5 x 6 - 30 kg

Smith Machine Romanian Deadlifts
5 x 6 - 29 kg

Seated Leg Curls
5 x 20 - 12,5 kg

Sled Pull
2 laps - 70 kg

Sled Push
2 laps - 70 kg

mike_mike

1 Like
26

Tuesday 2023-04-11

Inclined Dumbbell Chest Press
3 x 10 - 30 kg
5 x 6 - 45 kg
3 x 3 - 50 kg

Inclined Barbell Bench Press
2 x 6 - 50 kg
3 x 6 - 52,5 kg

Standing Cable Flyes
5 x 10 - 22,5 kg

Incline Cable Pullovers
5 x 10 - 18,8 kg

Machine Flyes
5 x 10 - 50 kg

Facepulls
5 x 10 - 23,8 kg

Standing Biceps Cable Curl with Bar
1 x 10 - 15 kg
4 x 10 - 17,5 kg

Cable Lateral Neck Extensions
3 x 20 - 6,3 kg / each side

Cable Neck Extensions
5 x 12 - 8,8 kg

Cardiovascular/Endurance/Aerobic Activity
20 minutes of Treadmill Intervals
Moderate intensity, total distance - 2,1 km

20 minutes of Stationary Bicycle
Easy to moderate intensity, total distance - 6,2 km

mike_mike

1 Like
27

THURSDAY 2023-04-13

Bent Over Smith Machine Rows
3 x 12 - 29 kg
3 x 8 - 39 kg

Seated Facepulls
5 x 6 - 40 kg

Reverse Machine Flyes
5 x 10 - 35 kg
3 x 12 - 20 kg
2 x 20 - 12,5 kg

Dumbbell Incline Bench Rows
5 x 6 - 55 kg

Lat Pulldowns with Supinated Grip
5 x 6 - 50 kg
3 x 3 - 70 kg

Cardiovascular/Endurance/Aerobic Activity
20 minutes of Treadmill Walking
Easy intensity, total distance - 1,4 km

mike_mike

1 Like
28

MONDAY 2023-04-17

Single Arm Dumbbell Lateral Raises
3 x 8 - 12,5 kg / each side

Barbell Front Raises
5 x 10 - 10 kg

Dumbbell Preacher Curls
3 x 10 - 15 kg

Seated Dumbbell French Press
3 x 10 - 20 kg
2 x 8 - 22,5 kg

Triceps Pushdowns with Rope
5 x 10 - 21,3 kg

Barbell Wrist Curls
5 x 10 - 10 kg

Reverse Barbell Wrist Curls
5 x 12 - 10 kg

Plate Wrist Curls
3 x 10 - 2,5 kg / each side

Behind The Back Barbell Wrist Curls
2 x 25 - 20 kg

Cardiovascular/Endurance/Aerobic Activity
65 minutes of Treadmill Walking
Moderate intensity, total distance - 5,5 km

10 minutes of Jump Rope
Moderate intensity

mike_mike

1 Like
29

TUESDAY 2023-04-18

Seated Single Arm Machine Rows
3 x 8 - 33,6 kg / each side

Lat Pulldowns with Supinated Grip
2 x 10 - 35 kg
5 x 6 - 50 kg
3 x 3 - 70 kg

Straight Arm Lat Pulldowns
5 x 10 - 25 kg

Seated High Machine Rows
3 x 10 - 60,9 kg

Dumbbell Lateral Raises
5 x 10 - 10 kg

Declined Situps with Medicine Ball
3 x 20 - 5 kg

Side Bends on Hyperextensions Bench
3 x 10 - bodyweight / each side

Cardiovascular/Endurance/Aerobic Activity
20 minutes of Treadmill Run
Moderate intensity, total distance - 2,9 km

10 minutes of Jump Rope
Moderate intensity

mike_mike

1 Like
30

WEDNESDAY 2023-04-19

Cardiovascular/Endurance/Aerobic Activity
60 minutes of Treadmill Jog
Moderate intensity, total distance - 7,5 km

12 minutes of Stationary Bicycle
Low intensity, total distance - 3,4 km

Muay Thai
Total time: 60 minutes
Summary: Warm-up, shadowboxing, some calisthenics, sparring - first light contact rounds to find good distance and timing, then full-contact rounds - then finished with 100 bodyweight squats, with as little rest as possible.

Walking
Approximately time: 1 h 50 min
Total distance: 10,34 km
Summary: Low to moderate intensity. Legs quite sore after both running and Muay Thai.

mike_mike

1 Like
31

FRIDAY 2023-04-21

Standing Cable Chest Flyes - Low to High
5 x 10 - 7,5 kg

Facepulls
5 x 10 - 11,3 kg
5 x 8 - 13,8 kg
3 x 6 - 16,3 kg
3 x 3 - 23,8 kg

Seated Smith Machine Shoulder Press with Supinated Grip
5 x 8 - 29 kg

Seated Dumbbell Shoulder Press
5 x 6 - 40 kg
3 x 3 - 50 kg

Cable Upright Rows with V-Grip
1 x 20 - 10 kg warm-up
5 x 8 - 25 kg

Neck Extensions with Head Harness
5 x 20 - 1,3 kg

Lateral Cable Neck Extensions
2 x 20 - 2,5 kg / each side

Lat Pulldowns with Supinated Grip
2 x 10 - 35 kg
5 x 6 - 50 kg

Cardiovascular/Endurance/Aerobic Activity
20 minutes of Stationary Bicycle
Moderate intensity, total distance - 6,1 km

20 minutes of Treadmill Walking
Easy intensity, total distance - 1,9 km

10 minutes of Jump Rope
Moderate intensity

mike_mike

1 Like
32

SATURDAY 2023-04-22

Seated Hamstring Curls
5 x 20 - 15 kg

Barbell Wrist Curls
5 x 10 - 17,5 kg

Reverse Barbell Wrist Curls
5 x 10 - 17,5 kg

Low on energy, due to being outside working the whole day in the sun. Did some, but decided to quit to go home instead and re-hydrate and sleep…

mike_mike

1 Like
33

SUNDAY 2023-04-23

Cardiovascular/Endurance/Aerobic Activity
20 minutes of Treadmill Run
Moderate intensity, total distance - 3,57 km

10 minutes of Jump Rope
Moderate intensity

Muay Thai
Total time: 90 minutes
Summary: Warm-up, shadowboxing combined with burpees on signal by the coach, pad work - low kicks, and some combinations, finished with some intense clinch sparring, managed to pull of both a leg sweep, foot sweep, and even an wrestling takedown (yeah, technically not Muay Thai related, but still nice thou!)

Dumbbell Chest Chest on Flat Bench
3 x 10 - 30 kg
5 x 6 - 40 kg

Inclined Dumbbell Chest Press
5 x 6 - 40 kg

Kneeling Cable Crunches
5 x 12 - 32,5 kg
3 x 8 - 36,3 kg
3 x 8 - 40 kg

Regular Situps
5 x 10

mike_mike

1 Like
34

Monday 2023-04-24

Cardiovascular/Endurance/Aerobic Activity
60 minutes of Treadmill Walking
Easy to moderate intensity, total distance - approximately 5 km

25 minutes of Treadmill Intervals
Moderate to hard intensity, total distance - 3,76 km
Summary: 24 rounds of 40 seconds work; 20 seconds rest

mike_mike

1 Like
35

Wednesday 2023-04-26

Muay Thai
Total time: 60 minutes
Summary: Warm-up, shadowboxing, some calisthenics, sparring - first some light contact rounds to find rhythm, timing, etc, then full-contact rounds and some intense clinch sparring rounds… total 42-43 participants in the class tonight so plenty of sparring partners… got a nice bruised lip now.

mike_mike

1 Like
36

Thursday 2023-04-27

Lat Pulldowns with Supinated Grip
3 x 10 - 50 kg
3 x 8 - 52,5 kg
6 x 3 - 70 kg

Smith Machine Bent Over Rows
6 x 6 - 49 kg

Smith Machine Shrugs
5 x 10 - 54 kg

Cable Neck Curls
30 x 10 kg
20 x 12,5 kg

Cable Lateral Neck Extensions
2 x 20 - 5 kg / each side

Cable Neck Extensions
3 x 20 - 5 kg

Straight Arm Pulldowns with Supinated Grip
5 x 10 - 25 kg

Reverse Machine Flyes
3 x 10 - 50 kg

mike_mike

1 Like
37

Reviving this old thread after being busy with other things…

Monday 2023-08-21

Pullups
7 x 2 - bodyweight
3 x 3 - bodyweight

Machine Crunches
2 x 10 - 35 kg warm-up
5 x 6 - 55 kg

Hanging Knee Raises
10 x 10 - bodyweight
2 x 8 - 8 kg

Weighted Jackknife Sit-ups
5 x 10 - 20 kg

Mixed Martial Arts (MMA)
Total time: 90 minutes
Summary: Warm-up with pummel and clinch, then some escape drills about being pinched against the wall, and finished with some grappling on the ground.

Pullups
4 x 2 - bodyweight

Bent Over Barbell Rows with Supinated Grip
5 x 6 - 50 kg

Lat Pulldowns with Supinated Grip
5 x 6 - 70 kg

Bent Over Dumbbell Rows
5 x 6 - 25 kg / each side

mike_mike

1 Like
38

Tuesday 2023-08-22

Walking
Approximately time: 1 h 22 min
Total distance: 7,32 km
Summary: Low to moderate intensity. Walked with dog in heavy rain storms, completely soaked to the underwear.

mike_mike

1 Like
39

Wednesday 2023-08-23

EMOM
10 rounds of 10 Kettlebell Front Squats, for 10 minutes

Hyperextensions
5 x 10 - 10 kg

Barbell Deadlifts
2 x 3 - 70 kg
3 x 3 - 75 kg

Dumbbell Romanian Deadlifts
5 x 3 - 60 kg

Muay Thai
Total time: 60 minutes
Summary: Warm-up with running in circles, high knees, butt kicks, frog jumps, doing “back to basics” stuff - like fighting stance and moving in the fighting stance, combined with jab and cross, pad work - rear low kick and rear knee, some calisthenics, and finished with a intense exercise - partner in plank position, jump over and crawl under, doing this for a couple of minutes, then change over.

mike_mike

1 Like
40

Thursday 2023-08-24

Cardiovascular/Endurance/Aerobic Activity
60 minutes of Stationary Bicycle
Moderate intensity, total distance - approximately 20 km

Straight Arm Pulldowns with Rope
5 x 10 - 35 kg

Facepulls
5 x 10 - 35 kg

Lateral Cable Raises
5 x 10 - 20 kg / each side

Lat Pulldowns with Supinated Grip
5 x 6 - 70 kg

Seated Dumbbell Shoulder Press
5 x 6 - 50 kg

Bent Over Dumbbell Rows
3 x 6 - 30 kg / each side

Side Bends on Hyperextensions Bench
3 x 10 - bodyweight / each side

mike_mike

1 Like
41

Friday 2023-08-25

Cardiovascular/Endurance/Aerobic Activity
60 minutes of Stationary Bicycle
Moderate intensity, total distance - approximately 15 km

Barbell Deadlifts
3 x 5 - 50 kg
3 x 3 - 70 kg
5 x 1 - 100 kg

Dumbbell Romanian Deadlifts
5 x 3 - 65 kg

Seated Hamstring Curls
5 x 10 - 20 kg

Standing Overhead Triceps Extensions
5 x 6 - 25 kg

Barbell Wrist Extensions
5 x 10 - 10 kg

Barbell Wrist Curls
5 x 10 - 20 kg

Cable Wrist Rotations
2 x 10 - 10 kg / each side

mike_mike

1 Like
42

Saturday 2023-08-27

Cardiovascular/Endurance/Aerobic Activity
15 minutes of Recumbent Bike
Easy intensity, total distance - appoximately 5 km

Hanging Leg Raises
10 x 10 - bodyweight

Machine Crunches
5 x 10 - 52 kg
3 x 5 - 65 kg

Kneeling Ab Wheel
5 x 10 - Bodyweight

Wrist Roller
3 x 3 - 10 kg

mike_mike

1 Like