mike 1st cut

[lightscribe]

Nice work. Your cardiovascular system must be on point from looking at your training. Makes me wanna step mine up.

[TheDaperDon]

Well done Mike, keep up the good work. Journal is on point :pfft: :clap: :nod:

[mike27]

thanks

slow progress, but getting there

bout to head to see gym for a cardio session

[mike27]

20min spin bike level 8

15min walk on treadmill @ 6.5km phr

10min cross trainer level 13

legs only,not holding on

[mike27]

10 body weight dips

8 BW dips +15kgplate

6 BW dips+15kg plate then 2 just BW

6 BW dips+15kg plate then 2 just BW

4 BW dips +15plate then 6 BW only

cable rope pull down

25kg

5x8

close grip pull ups

10 then bicep curls x10 with 10kg DB's

10 then 10

10 then 8

10 then 8

8 then 6

15min spin bike level 8

[mike27]

core circuit

4 times through:

high to low wood chops across body x8 each side @ 18.5kg

leg raises on swiss ball holding on behind head to stretch cage x10

rope cable crunches side to side x14 @ 38.5kg

cardio:

1500m row level 7

10min walk @ 6.4km phr

5min run @ 12.0 km phr

15min sit down spin bike level 11

5 min cross trainer level 12 (no hands)

[mike27]

14min walk on treadmill @ 6.5km phr

chin ups wide grip

4 warm up

4x12 assisted with rubber band, not too much tho

iso lateral high row

4x12 35kg each arm

close grip lat pull down

65kg 4x8

super set with bent over reverse DB (5Kg) flys

10 push ups

chest press machine

4x10 not sure on weight

super set with 4-6 push ups

incline smith machine wide grip

40kg 4x10

cable chest flys bent over

3x10 @ 7.5kg each side

cables.... other flys going from low to high for chest. not sure what its called. 2x10 @ 5kg each side

15min treadmill walking @ 6.5km phr

chest is lagging! my weak point (or 1 of) going to hit it hard when i get back onto bulking

legs and back seem really strong for me, ive got to work on bi's,tri's too a bit

[mike27]

10min walk on tready @ 6.5km phr then 5 min jog @ 12.0km phr

20min spin bike level 6,8 and 12

15min walk on treadmill @ 6.5km phr

light cardio day today

legs and shoulders tommorow

[mike27]

15 min walk @ 6.6km phr

4x ham curl @ 35kg

6x ham curl @45kg

super set 6 each leg walking lunges with 25kg DB's each hand

4 sets

leg extension

x25 @35kg

super set with 6 elevated heel squat with 25kg DB's

4 sets

calf raises

1x25

1x25 more weight.... not sure what it was

seated DB shoulder press

25kg DB's x6-8

super set with upright rows with 30kg ez bar x10

5 sets

side rasies with 5kg DB's

4x8-10

8min spin bike level 3

[mike27]

20min spin bike level 8/9

15min walk on treadmill @ 6.8km phr

8mins cross trainer @ level 12

[mike27]

20min spin level 7

15min treadmill walking 6% incline 6.0km phr

tricep rope pull downs

1x8 @ 27.5kg

4x6 @ 32.5kg

dips

1x10

1x10

1x8

1x8

1x6

wide grip bicep curl

30kg

1x8

1x8

1x8

27.5kg

1x8

close grip pull ups

1x10

1x8

1x8

1x8

[mike27]

high to low wood chops

8 each side @ 18.5kg

rope cable crunch

16 @ 38.5kg

leg raises on swiss ball

10

3 times through

2x8 each side oblique raises with 15kg plate

18min spin bike level 7/8

15min walking on treadmill @ 6.0km phr and 7% incline

[mike27]

chest and back day

15min on treadmill @ 6.8km phr walk

flat bench

4x10

incline bench

4x10

cable flys 10kg

3x6 with 10 push ups in between sets

single arm lat pull down

4x10

single arm bent over DB row

25kg DB x10 each side

27.5kg DB 3x10 each side

iso lateral high row

4x10

10min walking on treadmill @6.0 km phr

a week off from the gym now before i go back into a strength program for 8-9 weeks

[mike27]

had this week off gym and diet

back into it next week (mon)

1st week running through new bulk diet and new strength program for 8-10weeks. 5x5

1st week finding working weights and playing with diet