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mike 1st cut

mike27

By mike27
in Workout journals

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mike27 Senior member

mike27

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well off to the gym later for a session....

legs day! yay

then some cardio

i do a 5 day slpit with added cardio on sun

yesterday (sun)

2000m row 8min23 on level 10

10km bike 23mins 20 level 6/7

hope this first cut works out good! my 1st one.

a bit worried ill drop muscle weight!

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mike27 Senior member

mike27

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just under 6ft tall

weight 83.5kg

squat 120kg 4x10

leg press 200kg 3x8

anyways today i did:

1000m row warm up

4km bike warm up

5x12 walking lunges with 25kg DB's each hand

while resting... 5x10 25kg DB flat bench

then incline bench 2x10 with 25kg DB

ham curl 2x10 50kg

9mins walking on treadmill at 6kmph slowly lol

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crazyfacials Veteran member

crazyfacials

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Legs on a Monday :shock:

Good to see another journal! What are your stats atm?

whats wrong with legs on a Monday??? Is it because its national chest n tris day? lol

yeah im thinking of doing quads on mon and hams on tue...when I do them on thur/friday I pay for them @ judo on saturday

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mike27 Senior member

mike27

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1000m row

6.2kmph walk for 18mins

front squats

1x10 @20kg warm up

2x10 @ 50kg with feet angled up on a step

2x10 @ 70kg with feet angled up on step

while resting between sets

8kg medicine ball set ups throwing the ball to my pt

4x10

leg extension

1x6 @60kg 1x12 @40kg 1x24 @10kg

rest 90sec plank

1x6 @70kg 1x12 @50kg 1x24 @12kg

rest 90sec plank

5kmph walk for 10mins

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mike27 Senior member

mike27

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shoulders day

did cardio 1st today, as my trainer was busy and thats how it worked out

1000m row

15km spin bike level 6/7

slow walk 3km @6km

sholder press

1x10 20kg

1x10 40kg

2x10 50kg

upright row 4x10 @30kg

supper set with DB side raises with 8kg dbs,then went to 6kg

cable flys for back of shoulders

(not sure what its called)

1x10 7.5kg each side

3x10 5kg each side

arms tommorow

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mike27 Senior member

mike27

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so arms day...

5km walk @6kmph warm up

tricep extension on incline bench with 17.5kg DB's

4x10

super setted with:

DB 17.5kg bicep curls incline bench 4x10

preacher curls

ez bar 30kg 4x10

super set with:

cable tricep pull downs (wrists togther)

4x10 25kg

then a drop set of each

10km spin bike level 7

not too sure on the names of some of the exercises sorry. arms are sore!!!! worse than normal :) struggled at work

anyways no gym tommorow (rest day)

back in on sunday for a core session and some serious cardio

then into next week i plan on finding my 1rep max for squat,deadlift,bench,leg press etc etc. should be fun

last time i did a serious leg press session i was pushing sets of 6 @200kg

bet ill be sore! anyway off to drink some caesin and into bed via the shower :)

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mike27 Senior member

mike27

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5km spin at level 5

20kg x10 squat warm up

40kg x10

100kg x8

120kg x1

140kg x1

100kg x8

100kg x8

leg press with feet high and wide (incline press)

100kg 3 sets of 10

super set with DB walking lunges

20kg each DB

12 steps each leg

seated calf machine

42.5kg 2x10

5.5km spin bike level 4/5 cool down

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mike27 Senior member

mike27

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chest day

2000m row warm up

10x push ups

1x10 25kg DB flat bench press

smith machine flat bench

4x10 @40kg

8 push ups inbetween sets

incline smith machine

3x8 @35kg

8-10 push ups inbetween sets

cable flys drop set

10kg each side 2x8

7.5kg each side 1x10

5kg each side 1x10

2.5kg each side 1x8

8 push ups

15min spin bike level 6

15min walk @6.2km phr

shoulders tommorow, then im taking fri,sat,sun off from the gym to rest up and come back with a vengence!! :)

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mike27 Senior member

mike27

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shoulders day

15min spin bike level 5

4min walk @ 6km phr

shoulder press

1x10 @20kg bar only

4x10 @35kg

seated DB shoulder press

3x10 @25kg DB's

super set with 7.5kg DB's

3x10

cable flys (kneeling on incline bench)

1x8 7.5kg each side

1x6 5kg each side

1x6 2.5kg each side

17.5kg barbell rotator cuff

2x8

10mins walk 6kmphr treadmill

taking fri,sat,sun off gym to rest up, left arm still sore from arms session last friday! nearly 7 days ago :(

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mike27 Senior member

mike27

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back to cardio tommorow

and a core session! :)

excited to get back into it after only 2 days off

switching my weights sessions as of next week (mon)

mon chest and back +cardio

tues arms+cardio

wed core,cardio

thurs legs+cardio

fri shoulders +cardio

sat off! :)

sun core & cardio

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mike27 Senior member

mike27

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back day :)

1x10 @ 40kg deadlift

1x3 @ 100kg deadlift

1x1 @ 130kg deadlift

1x1 @ 140kg dead lift

seeing my 1RM :)

bentover rows

1x10 @ 30kg

1x10 @ 35kg

2x10 @ 37.5kg

close grip chins

4x10

super set with wide grip lat pull-down

4x10 @50kg

seated row

4x10 @ 40kg

23min walk @ 6.3kmphr

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mike27 Senior member

mike27

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arms day

15min walk @ 6.4kmphr

skull crushers on incline bench

1x10 @20kg warm up

3x10 @ 32.5kg

6xclose push ups in between sets

tricep rope pull downs

4x10 @ 22.5kg

preacher curl ez bar

1x6 @ 30kg

1x8 @ 20kg

4 times thru... drop set

wide grip bar bell

3x10 @ 30kg

1x25 @ 10kg barbell

22min spin bike level 7

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