mike's 10week strength/bulk

[Grover]

using a stop watch its surprising how quickly 60 seconds goes by when you are pushing yourself!

[mike27]

yeah i start off with 1 mins rest and move to 2 mins then 3 mins rest on the last 2 sets. id like a training partner

[mike27]

upper

10 min bike to gym

10 push ups

DB flat bench

5@17.5kg

5@22.5kg

5@25kg

5@27.5kg

6@27.5kg

DB incline

5@15kg

5@17.5kg

5@20kg

5@22.5kg

5@25kg

decline bench

5@ 40kg

5@50kg

5@60kg

5@70kg

3 @75kg then dropped weight and did 5 more

weighted medium grip chin up

8 bodyweight

5@BW +10kg

5@ BW +10kg

5@bw+10kg

5@bw +5kg

6@body only

CG lat PD

5@ 54

5@66

5@78

5@84

3 @90

DB reverse flys

10@6kg

10@7kg

5@8kg

5@6kg

DB side raise

8@5kg

8@6kg

7@7kg

6@8kg

CG bench

8@30kg

5@50kg

5@60kg

5@70kg

5@60kg

WG BB curl standing

8@bar only

5@bar +10kg

5@bar+20kg

5@bar +30kg

5@bar +20kg

close grip pull ups super set with alternate arm standing DB curl

8PU's & 20x7kg DB's

" & 20x7kg DB's

" & 16x9kg DB's

10min bike home

[Grover]

good solid work out there!

[mike27]

10min bike to gym

back squat

10x bar only

5@50kg

5@80kg

5@100kg

3@120kg

4@100kg

5@80kg

hack squat

6@50kg

5@50kg

6@50kg

lying leg curl

5@36kg

5@42kg

5@48kg

5@42kg

5@42kg

elevated heel DB squat

10@15kg DB's

10@17.5kg

8@20kg DB's

Body weight ham curls

1x5

1x5

1x5

body weight = 80.5kg

10min bike home

hopeless session today considering its the 1st lower body session for the week. lacking in strength!! quess i better ramp up my eating and sleep more :pfft: pissed me off. felt like a waste of time

and advice or suggestions?

[mike27]

sunday sesh

10min bike to gym

decline crunches weighted

8xbody weight

8x10kg

10x15kg

8x15kg

rope cable kneeling crunches

48kgx14

48kgx14

48kgx14

hanging knee raises

3sets of 10

1000m row

10mins on cross trainer legs only level 13

15mins walk on treadie @ 6.7km phr

10min bike home

[mike27]

10min bike to gym

10xpush ups

flat bench

8x bar only

5@40kg

5@60kg

5@70kg

5@70kg

5@65kg

decline bench

5@40kg

5@60kg

5@70kg

5@70kg

rack pulls

bar only x8

8x50kg

8x90kg

5x110kg

5@130kg

DB shoulder press

5@15kg

5@17.5kg

5@20kg

5@17.5kg

5@17.5kg

preacher curl

10@10kg +bar

8@20kg +bar

5@20kg +bar

10@10kg +bar

weighted dips

8@body weight

5@BW+10kg

5@bw+15kg

5@bw+20kg

9@body weight

seated close grip row

5@48

5@72

5@78

5@78

10min bike home

lacking a lot in strength and drive today!!!

[mike27]

10MIN bike to gym

1000m row level 7

10min cross trainer level 11

10min treadie @ 6.7km phr walk

various core stuff

10min bike home

[mike27]

upper body smash up

10min bike to gym

flat DB bench press

10x push ups

5@15kg

5@17.5kg

5@22.5kg

6@25kg

6@27.5kg

DB incline bench

5@17.5kg

5@22.5kg

5@25kg

6@25kg

chin ups med grip

8@body weight only

5@bw+5kg

5@bw+10kg

5@bw+10kg

5@bw+5kg

8@body weight

DB flys

10@5kgDB's

10@7kg

10@7kg

WG lat pull down

6@42

5@60

5@66

5@72

5@78

DB reverse FLY

10@6kg

10@7kg

10@7kg

BB shoulder press

10@20kg+bar

5@30kg+

5@25kg+

8@20kg+

skull crusher

6@bar+5kg

5@bar+25kg

4@bar+30kg

10@bar+20kg

close gripp pull up super set with standing alternate DB curls 8kg

6 & 20

6 & 20

6 & 20

10min bike home

[morattigirl]

Volume + as always Mike. Good stuff! :nod:

[mike27]

10min bike to gym

back squat

10@40kg

10@70kg

8@90kg

6@100kg

6@100kg

10@70kg

walking DB lunges

20 steps @ 20kg DB's

20 steps @ 20kg

20 steps @ 20kg

16 steps @ 17.5kg

leg extension

10@65kg

10@65kg

10@65kg

lying leg curls

10@36kg

10@36kg

10@32kg

standing calf raise

20@ 56kg

20@70kg

15@90kg

[mike27]

10 min bike to gym

1000m row level 6

cross trainer level 11 for 10mins

treadie @ 6.4km phr for 15mins

side to side knee raises slowly

1x10

1x10

rope crunches

12@72kg

12@72kg

12@72kg

12@72kg

decline sit ups

10 with 10kg plate

10 with 15kg

10 with 15kg

10 min bike home

[mike27]

speedy bike to the gym...

10 push ups

flat bench DB's

8@15kg DB's

8@17.5kg

6@22.5kg

6@22.5kg

6@25kg

decline bench

5@50kg

5@60kg

5@70kg

5@75kg

5@60kg

weighted dips

body weight x8

5@bw+10kg

5@bw+15kg

5@bw+20kg

5@bw+15kg

6@body weight only

seated close row

10@48kg

5@60

5@72

5@78

5@78

DB shoulder press

6@12.5kg

6@15kg

5@17.5kg

5@20kg

8@15kg

alternate arm DB row

5@20kg DB's

5@22.5kg

5@30kg

5@32.5kg

5@35kg

side raises DB

10@6kg DB's

10@6kg DB's

bent over reverse raise for delts

10@5kg

10@5kg

preacher curl

10@10kg +bar

10@15kg +bar

6@15kg

6@15kg ss 7kg DB curls x10 each side

10 min bike home

rest of the week off! off sailing on the west coast until sat. may gym it again on sunday

[mike27]

back into it

10 min bike to gym

back squat

10x bar only

8@50kg

5@80kg

5@100kg

5@120kg

2@120kg

10@70kg

10@70kg

Walking DB lunges

20kgx20 steps

20kgx20 steps

20kg x16 steps

lying leg curl

10@30kg

10@30kg

10@30kg

leg extension

8@67.5kg

8@72.5kg

8@72.5kg

8@72.5kg

body weight ham curls

1x5

1x5

1x5

seated leg press calf raises

12@80kg

10@100kg

10@110kg

10@120kg

10min bike home

body weight = 82.5kg and climbing!

[mike27]

sweaty fucking sunday!!!

10 min bike to gym

1000m row

15min on treadmill walking @ 6.7 km phr

rope crunches

78kg x12

78kg x12

78kg x12

decline sit ups slowly

1x10 w 15kg plate

1x10 w 15kg plate

1x10 w 15kg plate

side to side with med ball 6kg

3x16

hanging knee raises

1x12

1x10

1x10

15min cross trainer no hands level 12

10 min bike home

[mike27]

10 min bike to gym

8 push ups

flat bench

10x bar only

5@40kg

4@70 kg too much of a jump

5@60kg

5@60kg

5@65kg

WG lat pull down

10@30kg

5@48kg

5@60kg

5@72kg

5@78kg

5@84kg

DB shoulder press

5@12.5kg DB's

5@15kg

5@17.5kg

5@20kg

5@17.5kg

weighted dips

8x body weight only

5@BW +10kg

5@bw + 15kg

5@bw + 20kg

5@bw+20kg

5@bw+15kg

5x body weight only

seated close row

5@48kg

5@60kg

5@72kg

5@78kg

5@84kg

alternate arm DB row

5@25kg DB's

5@30kg

5@32.5kg

5@35kg

5@37.5kg

side raises DB's

7kg x 10

8kg x10

rear delt (DB's)

5kg x10

5kg x10

preacher curl super set with standing DB hammer curls

12@10kg +bar ss 7kg DB's x20

6@15kg +bar ss 8kg DB's x12

10@10kg+bar ss 9kg x20

then bar only x50reps fast swol!

need to do my arms earlier i think, i was buggered by then, big session

10 min bike home

[morattigirl]

Big sesh all right! Nice work Mike 8)

[mike27]

sneaking up in body weight slowly but surely!

[mike27]

10 min bike to gym

1000m row level 8

12min cross trainer no hands on level 12

15min walkies on treadmil @ 6.5 and 7.0 km phr

10min head wind home... gay!

[mike27]

thurs leg session

10min bike to gym

front squat

10 bar only

5@40kg

5@50kg

5@60kg

5@70kg

5@80kg

3@80kg

10@50kg

walking DB lunges

20steps with 20kg DB's

20 " " " "

20 steps with 20 kg

lying leg curls

5@36kg

5@42kg

5@48kg

5@48kg

5@42kg

leg extension

5@70kg

5@90kg

5@100kg

5@107.5kg

5@112.5kg

standing calf raises

10 @ 77kg

10@ 97kg

10@111kg

10@124kg

12@124kg

BW ham stretch

1x5

1x5

1x5

10min bike home

[mike27]

todays upper

10 min bike to gym

push ups x8

decline bench

10 x bar only

5@40kg

5@50kg

5@60kg

5@70kg

5@75kg

chest flys 10kg DBx8 twice

incline bench cable flys

18kg x8

18kg each side x8

18kg x8

chin ups

body weight x 6

5@bw+10kg

5@bw+10kg

5@bw+15kg

5@bw only

close grip lat pulll down

5@42kg

5@66kg

5@72kg

5@78kg

5@84kg

side raises

7kg db x10

7kg x10

6kg x8

6kg x8

rear delt

5kg x10

5kg x10

4kg x10

skull crusher

10 @bar +10kg

10@bar+15kg

10@bar+20kg

8@bar +25kg

standing hammer curls drop set

12.5kg x14 7kg x12

12.5kg x12 7kg x14

12.5kg x10 7kg x10

bar only pump x25

10 min bike home

[mike27]

10min bike to gym

1000m row level 8

10min cross trainer level 12 no hands

cable crunches

78kg x14

78kgx14

78kgx12

78kgx12

knee raises with 6kg DB

1x10

1x10

1x10

decline crunches

6 @ body weight

8@bw +10kg

10@bw+15kg

12@bw+20kg

side to side V sit thing with 6kg med ball

1x20

1x20

max plank

10min bike home

[mike27]

5min very fast bike to gym!!! tail wind!!

8x push ups

flat bench

8x bar only

8@40kg

5@50kg

5@60kg

5@70kg

4@70kg

decline bench

5@50kg

5@60kg

5@70kg

5@75kg

5@80kg

WG lat pull down

8@54kg

5@72kg

5@78

5@84

5@96

weighted dips

6@body weight

5@bw+10kg

5@bw+15kg

5@bw+20kg

5@bw+25kg

5@bw+15kg

alternate arm DB row

27.5kg x10

30kg x10

30kg x10

27.5kg x10

BB sholder press

5@20kg

4@30kg

5@20kg

5@20kg

seated hammer curls (alternate)

12.5kgx20

15kgx12

drop set

12.5kg db curls x16 drop 7kg db x16

ez bar only x30 fast

10min slow bike home

end of this and onto a new program after a week off

starting again monday 3rd jan with GVT