mike 1st cut

[mike27]

core day

1000m row level 10

16x cable crunch @ 41.5kg

V-shape hold and side to side with 3kg ball 1min

1min plank

4 times through

15min treadmill

7.0km phr walk

18km phr sprinting

10mins cross trainer

[mike27]

as of tommorow.... ill be aiming for 45mins cardio 6days a week

plus 5days weights

sat a.m's no gym

[morattigirl]

Go Mike!!

[mike27]

chest and back day

bench press flat

20kg bar x10 warm up

50kg x10

55kgx10 3sets

chin ups wide grip

4x10

seated row

40kg per arm

4x10

seated chest flys

1x10 5kg each side

3x10 7.5kg each side

bent over flys for back

4x10 @4kg DB's

2000m row

10min cross trainer

5min walk

so much for 45min cardio.... no time today....

tommorow it begins

[mike27]

might start adding my diet in here too

today:

coffee then breakie and off to the gym for a cardio session

[mike27]

treadmill 15mins walk/jog 6kmphr and 12.2kmphr

cross trainer level 12 10mins

sit-up spin bike 15 mins level 6/7

pwo

whey isolate

bcaa

glutamine

glucose powder

then

zinc tablets

multi vit

off to work.... see ya next time

[mike27]

legs and shoulders day

10x body weight squats

ham curl 40kg 4sec's down full range x10

super set with single leg lunges on raised platform with 10kg DB's each hand x10 each leg

4 times through

front squats

40kgx10

50kgx10 super set with 15x calf raises @40kg

4 times through

DB shoulder press 15kg DB's

4x10

barbell shoulder press behind head

20kg x10

35kg 4x8

DB side raises

7kg DB 3x10

max reps on side raise machine 5kg each side 25reps

10sec rest

then 17more

ouch

2000m row

10min cross trainer level 12

12min treadmill walking 6.2kmphr

[mike27]

bit of a cardio session...

30min spin bike level 7 and mostly 8 = 14.5km

10mins treadmill walking @ 6.5 kmphr

starting to see some defination come through.... yay

[mike27]

arms day

underhand body weight chin ups +5kg plate

x8

dips with 10kg plate x8

4 times through

standing 10kg DB alternate arm bicep curl

10 each arm rest 45sec 5 sets

tricep cable push down

22kg 5sets of 10reps

incline bench 10kg DB alternate arm bicep curl

x8

flat bench skull crusher 10kg DB's

x8

twice through

20min walk @ 5.8km phr

cant do the cardio today as calves sore and stiff from weds legs day

off gym tommorow and back on sunday for cardio and core

[mike27]

2000m row

cable crunch 12 @ 38kg

v with med ball 7kg side to side x20

1min plank

4 times through

oblique side raises with 10kg plate

3x10

40min jog on treadmill

[mike27]

6min fast walk on treadmill

10 push ups

bench press

50kg x10

wide grip chins x10

5 times thru

bent over rows

40kg 2x10

35kg 3x10

incline bench

40kg 2x10

30kg 1x8 last 2 reps 20kg

30kg1x6 last 4 reps 20kg

cable chest flys

4x10 @ 10kg

reverse flys for back

4x10 @ 10kg

15min on treadmill @ 6.4km phr

[mike27]

15mins jog on treadmill

15mins cross train level 13

[mike27]

legs and shoulders day

20min walk on treadmill 6.3km phr

front squats

20kg x10

60kg 5sets of 8

shoulder press

20kg x10

35kg 5x8

leg press

180kg x10

190kg 5x10 plus whatever the platform weighs

arnold press

10kgDB's x10

15kgDB's 5x8

standing single leg lunges

60kg barbell x8 each leg

side raises

7.5kg DB's x8

5kg DB's x10

2.5kg DB's x15

20 jump squats

10mins on spin bike level 2/3

[mike27]

just some light cardio today

2000m row

15min spin @ level 6

15min walk on tready @ 6.3km phr

got some more whey isolate! choco!!

[mike27]

1500m row

15min walk @ 6.2lm phr

incline bench skull crushers

32.5kg x8 ss 6 close push ups

37.5kg 3x6 ss 6 close push ups

pump set rope pull downs

25kg x12

12kgx12

5kgx15

preacher curls

35kg

1x10

3x6

single arm DB curls

12.5kg

4x6each arm

bicep curl on cables with rope pump set

22.5kg x12

10kgx12

2.5kgx15

[mike27]

2000m row

20min treadmill joging and fast walk

10mins cross trainer level 13

15mins spin bike @ level 8

SWEATY!!!

[mike27]

big chest and back day

[mike27]

just some light cardio today

10min level 8 sit up spin bike

10min walk 5min jog

10mins level 9/10 seated spin bike

[mike27]

10min jog @ 11.5 km phr

leg press 140kg x6

body weight walking lunges x15 each leg

leg press 185kg x6

15(each leg) walking lunges with 17.5kg DB's each hand

5 time through!

other angle leg press

100kg x12

100kg x12

80kg x25

ham curl 50kg 2x6

shoulder press 10 @ 20kg

4x6 @ 40kg

super set with side raises 4x15 with 5kg DB's each hand

shrugs

5x @ 80kg

12@ 120kg

12 @ 120kg

max in 1min @ 60kg

7min spin bike level 2 lol

[Phedder]

How's the cut coming along?

[mike27]

good

starting to see the top 2 abs come through

diet is better now after the 1st few weeks and working it out

3 more weeks to go on a 8week planned cut

[mike27]

10min walk @ 5.5km phr on tready

single arm DB skull crushers

15kg x10

4x8 with 20kg db's

cable rope pull down

1x6 @ 30kg then 12 @ 17.5 kg

4 times through

standing barbell curls wide grip

4x8 @35kg barbell

ez bar curl

4x10 @30kg

core circuit:

high to low wood chop

35kg 1x8 each side

cable crunch

38kg x16 side to side

leg raises over swiss ball

1x8 slowly

3 times through total

[mike27]

rest day today and feeling a bit tired and sick

see how i am in the a.m.... im keen on doing a cardio session tommorow

bit of a row and some spin bike and some cross trainer

legs only just coming right tonight from wed!! \:D/

[mike27]

back to it today

chest and back

db chest press

flat bench

22.5kg DB's x10

27.5kg DB's 4x6 ss 4 push ups after each set

lat pull down

5 sets

incline bench

4 sets

6reps heavy then drop the weight and do 12 reps

wide grip row

5 sets of 8 reps

high row super set with 10kg db chest flys

4sets

10min spin bike level 6

[mike27]

took tues off as still not back to 100%

heres today tho

front squat

1x10 @40kg

4x8 @80kg super set with walking lunges (20kg DB's each hand) 10 steps each leg

leg curl

3 x25

leg extension

3x25

calf raises

2x25

DB shoulder press

22.5kg 1x10

27.5kg 4x8

upright row

35kg 4x8

side raises

5kg db's 1x10

7.5kg DB's 4x10

5min walk on treadmill

then walk home