5/3/1 +10kg bodyweight

[mike27]

week 1 day 2

600m warm up on rower

leg press 3x12 120kg,160,180

seated leg curl 3x12 49kg,56+5,56+5

bb bench press barx6 60kgx8 x2sets,60kgx6,40kgx12

1arm DB row bench supported 12@20kg,10@22.5kg,8@25kg

incline db curls 3x8 11kg,12kg,13kg

med ball russian twist 5kg

3sets of 20

cool down on treadmill

prayer pose,calfs,cobra,hip flexor

bw- 87kg pwo

[mike27]

day 5 of no gym time!!!! :evil: :evil: :evil: :evil:

been hit with the man flu! sux

hope to get back in by tommrow or wed

[mike27]

bit of full body session at ESBB today

warm up on the rower

squats

bench

weighted lunges

dips

bent rows

set of chins

still not back to 100% so back on track on monday

[mike27]

today

still under the weather slightly so a light day today

core and sum intervals

600m row

leg raises

plank

back ex's

db side bends

med ball russian twists

crunches

planks

leg raise

back ex

spin bike intervals

70% HR reserve 30sec

80% " " 30sec

10 rounds

then 5mins cool down

done

bodyweight = 86.2kg

[mike27]

time away from the gym due to fucking snow and being hit with the flu

so this week plan is ease back in wed upper,thurs lower,fri upper, sat intervals

so yesterday wed:

bent rows

lat pd WG

CG seat row

preacher curl

db hammer curl

leg raise

planks

back ex

side raise machine

upright row

today is: lower

back squat

single leg prress

standing calf raise

lying leg curl

seated caf raise

[mike27]

spin bike warm up

db incline press

db flat press

seated shoulder machine press

flat bb press

rev pec dec

dips

bw - 85.5kg

back into serious training on monday! :twisted: :twisted: :twisted:

[mike27]

sat- squash for 30mins for a hit around

sun- 90min walk down the beach with the dog :nod:

doing sum girths and dropping a little here and there :nod: \:D/

just gotta keep stricter with the meal timings and get breakie down earlier

[mike27]

RIGHTO!

back and bis

bent row bb

bar x 10

50 x10

60x8

70x8

lat pd WG

8@50lb

8@60lb

6@72lb

seated low row

25kg per side x10, x 3sets

rack pulls

4@100 4@120 8@140 8@160

preacher curls

8@10+bar lo :shifty:

8@15kg+bar x 2 sets

DB incline bench hammer curl

2 sets of 10 reps alternating

standing BB WG BB curl

20kg bar x12

25kg x10

25kg x8 ds to ez bar x20

rev pec dec machine x3 sets 15,10,8

walk home, done!

[mike27]

legs day

5min walk to gym

4min spin bike

box squats (first time doing them) :?

10@bar box a bit high

lower box 10@bar

10@60

8@80

4@100

3@100

6@80

10@60

SLDL first time doing these too

bar x8

30kg x8

50kg x8

60kg x8

stood on a box for all sets to get nice and low.

single leg, leg press

8@70kg

8@80kg

seated leg curl indivdual leg

6@30kg

8@20kg

standing DB calf raise (indivdual calf)

8@30kg

8@32.5kg

6@35kg

10@17.5kg

hang leg raise 3x8

5min cross train no hands

[mike27]

thurs chest and tri

5min row warm up

db incline press

17.5kg x8

20kg 3x8

db flat

25kg x8 x8 x6

flat bb

40x15

50x12

60x7

db fly stretch

6kg 3x10

dips

3x8 @ BW

rope PD

30kg 2x12

ez bar skull crusher

10kg +bar 2x15

DB tri ex seated

8@12.5kg

10@12.5kg

[mike27]

5min row

seated db shoulder press

1x10

1x8

upright row

20kg +bar 3x8

rev pec dec

10@36kg

8@36kg

10@30kg

8@30kg

db side raise ss db hammer front raise

10 and 20 alternating x 2 sets

v sit russian twist with 5kg med ball

plank

crunches with knees up and 3kg med ball

plank

leg raises

floor back ex x8

bw = 85kg

not really into it this morning, shoulders weak from chest day yesterday, so time for a shuffle up

[mike27]

intervals today

walk to gym

spin bike

5min warm up

12min 30sec on 30sec off, 70 and 80% heart rate reserve

3min spin

treadmill

walking incline 7% for 6mins

then 5mins walk flat

then some 30sec-60sec sprints x3

5min walk cool down

stretch

[runveerun]

What comp are you planning on doing in 2012 Mike?

[mike27]

more intervals today

on the rower

5mins warm up level 7

30sec full blast

60sec rest

8times through

4min cool down pace

cross trainer

12mins @ level 12 no hands

5mins cool down level 1

stretch

yet to book into a comp, hope there will be some dates released for 2012 soon. im aiming for this time next year or later

bench,dead,squat

[mike27]

2hrs of tennis yesterday arvo too! good fun, nothing to serious :nod:

todays:

walk to gym 5mins

4min 6.7km prh walk on the treadie

incline db bench press

17.5kg x8

22.5 3x8

db flat

27.5kg x6

x5

25kg x8

flat bb

50kg 3x10

db incline fly

7kg's 3x10

dips bw

8

7.5 :? :shifty:

6

rope pd

30kg 2x12

skull crusher

6@7.5 per side + bar DS 7@5kg perside +bar

sum CG push ups

chest streches

walk home

bw = 84.6kg

[runveerun]

yet to book into a comp, hope there will be some dates released for 2012 soon. im aiming for this time next year or later

bench,dead,squat

They are usually at the same time every year: http://www.nzpowerlifting.co.nz/cms/calendar

I'm sure the guys at ESB down there would know. :nod:

[mike27]

ta thanx, yeah dec comp at ESBB is on the cards to see how it all runs \:D/ \:D/

[mike27]

more foods that that obvisouly

brought some more meal containers off trade me

some 2xu compression tights and foam roller

xtend and aakg,more beta alinnine on the way too, ordering BCAA when in stock also

[mike27]

back and bi day

walk to gym, 4mins treadmill

bent bb row

10@ bar

8@60kg

8@70kg

8@80kg

wg lat pd

10@48lb

8@66

8@60

8@60

CG seated low row

10@25kg per side

10@25ps

10@30ps

rack pull

8@80kg

6@100

5@120

5@130

10x light assisted wg chin ups

preacher curl

8@10k+bar

8@15k+bar

15kg+bar x6 DS 10kg+bar x3 :shifty:

WG standing bb curl

8@25kg

8@20kg

alternating incline DB curl

8kg x20

DS

ez bar only x15

walk home

[mike27]

60mins squash today and rest day from gym

[mike27]

legs day!! :nod:

5min walk to gym

back squat (well below paralell)

barx12

10@50kg

8@80kg

8@100kg

3@120

8@80

glute ham raise

bw 3x8 nice and slow

single leg leg-press (close foot)

10@35kg

10@50kg

10@65kg

seated leg-curl indivdual leg

12@22.5kg

8@27.5kg

12@20kg

calf press on leg-press machine

15@70kg

10@90kg

8@110kg DS 8@50kg

4min treadie

strech hip flexor,hams

5min walk home

foam roller arrived today :twisted:

[mike27]

walk to gym 5mins

5min spin bike

8@

seated db shoulder press

8@12.5kg

8@15kg

8@17.5kg

6@20kg

upright row straight bar

8@15kg +bar

8@20+bar

8@25+bar

rev pec dec

10@36kg

10@36kg

10@30kg

seated db side raise

10@7kg

8@7kg

standing db front raise alternating

20@6kg

20@6kg

crunches into 30sec plank

15x

15x

15x

leg raise 3x8

5min walk home cool down

[mike27]

some intervals today, didnt really feel into it tho

walk to gym

1500m row level 8

30sec full blast, 60sec slow pace/recover x8sets

2mins slow

5mins spin bike cool down

walk home

done

[mike27]

chest and tri day

1200m row level 8

DB incline press

10x push ups

8@17.5kg

8@22.5kg x2sets

7@22.5kg

DB flat press

27.5kg x7 x2sets

25kg x8

Flat bb press

40kg x12 x2sets

DB incline fly

7kg 3x12

dips

bw x10

x8

x8

pec dec

28kg x20

1000m row

chest stretches

bw= 85.7kg re-test girths and the cm's are coming off my waist

[mike27]

righto.... back and bi day

cant wait to get back on some good numbers during sheiko!!! :twisted: :shock:

today

walk to gym 5mins

5min 10% incline @6.0km phr

bent row

10@bar only

8@70kg

8@80

8@80

8@70

WG chins ultra slow

x6

x6

WG lat PD

60x8

66x8

CG seated low row

30kg per side x8 x2sets

35kgps x8

1 arm bench supported row

5@37.5kg DB

DS

5@25kg DB

preacher curl ez bar

15kg +bar 2x8

10kg+bar x8

BB WG stnading curl x10

DS EZ bar x20

5mins 11% incline walkies on treadie :pfft:

next week im going to drop the rep range and increase the weights :nod: