5/3/1 +10kg bodyweight

[mike27]

CHEST AND BI'S

treadmill warm up for 4mins

flat bench

bar only x10

40kg x15

60kg 4 sets of 5

40kg x15

incline

30kg x10

30kg x10

25kgx8

push ups to fail

pec dec

4 sets of 10 @42kg

cable cross high to low

20kg x10

20kg x10

15kg x10

15kg x10

WG standing bb curl

20kg x10

25kg x10

preacher curl

10kg +bar x8

15kg +bar x6 ss 12kg standing hammer curls x8

10kg+bar x5 ss 10kg standing hammer curls x6

1000m row cool down

shit session, weak as!

i think my diet over the weekend played a large role in it. wasnt junk food and shit all sat and sun. but not my usual

strength has gone out the window on chest and bi's!

[mike27]

legs day

4min spin warm up

leg press

120kg x10

160kg x10

180kg x10

200x6

210x4

160x10

walking db lunges

20kg x20steps

20kg x16 steps

17kg x16 steps

single leg extension

49kg x10 each side

49kg x10 each side

56kg x10each side

63kg x10 each side

seated calf raise

20kg 4 sets of 20

seated leg curl

49kg x10

56kg x10

63kg x10

standing calf raise

106kg x8

115 x8

120x8

126x8

walk on treadmill 5mins

[mike27]

back day

3min spin bike warm up

bent over bb row

bar only x15

12@40kg

3x8@60kg

cg iso lateral seated row

10@45kg

10@45kg

9@45

6@50

WG lat pull down

12@42kg

10@49kg

10@49

8@49

WG seated row

10@42

10@56

8@56

CG lat pull down

10@49

10@56

10@56

10@63

back extensions

8 @BW

8@BW +10kg plate

8@BW +10kg plate

bb wrist curls

20@20kg

12@25kg

12@27.5kg

12@27.5kg

1000m row cool down

60sec rest between sets,3-4mins between each exercise

[mike27]

bit of a long session today...

spin bike warm up

seated smith machine shoulder press

10@10kg per side

8@15kg per side

9@15kg per side

10@10kg per side

upright row BB

8@25kg

8@30kg

8@32.5kg

8@35kg

shoulder press machine

8@20kg per side

8@25kg per side

7@27.5kg per side

6@25kg per side

side raise machine

12@40kg

12@35kg

12@30kg

rev pec deck

12@35kg

10@42kg

12@35kg+5k block thing

flat skull crusher bb

8@25kg

7@23.5kg

7@22.5kg

10@20kg

rope pull down

12@35kg

12@40kg

10@45kg

russian twist thing with med ball (V sit/hold)

4kg ball x25

5kg ball x25

10kg plate x20

decline sit ups, elbow to alternate knee x15

[mike27]

1000m row warm up

incline db press

10@16kg db's

8@20kg

10@18kg

10@19kg

flat bench bb

10@50kg

10@50kg

6@50kg

10@40kg

dual axis machine chest press

10@110lbs

8@130

8@130

8@110

pec dec

12@42kg

12@42kg

12@42kg

incline DB flys

12@10kg db's

12@12kg

12@13kg

wrist curls bb (seated)

15@27.5kg bb

12@30kg

10@32.5kg

8@35kg

1000m row cool down

[mike27]

legs day

spin bike 4mins warm up

back squat

12@ bar only

10@60kg

10@80kg

10@100kg

10@80kg

leg press

8@180kg

8@190kg

8@200

8@205

single leg extensions

12@49kg

10@56kg

8@63kg

6@70kg

lying leg curl

12@40kg

10@45kg

8@45kg+block

6@45kg+block

standing calf raise

12@106kg

10@115

8@124

8@124

seated calf raise

20@20kg

18@25kg

17@22.5kg

15@20kg

5min spin bike cool down

[rimma]

Looks like you're working hard mate. Pics?

[mike27]

yeah soon :nod:

ive been making to take some. just to see progress

[mike27]

back smash up day! :nod:

1000m row warm up

bent bb row

10x bar only

12@50kg

8@60

6@65

8@60

iso lat seat row WG

8@90kg

8@100kg

8@100

10@80

cg lat pd

10@56kg+block

10@63+block

8@63

8@63kg

CG seated calbe row

8@63

8@56

8@63

8@49

seated wrist curls BB

15@27.5kg

12@30kg

10@32.5

8@40kg DS 15@ 17.5kg

DB shrugs

15@22.5kg

12@25

10@25

12@27.5

10@27.5

15@20kg

1000m row cool down

[morattigirl]

Awesome work going on in here Mike! :clap:

[mike27]

thanx

slow and steady progree :nod:

really ramping up the training for the winter this year! smashing it hard

all sets are only 40-60sec rest between sets.

nailing the diet which has made a massive difference

ordered some more supps to give me a rev up too :twisted:

[mike27]

bodyweight now = 90kg

bit of a random bits and bobs workout today

1000m row warm up

seated smith shoulder press

10@20kg

10@30kg

10@30kg

6@30kg

upright row BB

12@25kg

10@30kg

8@32.5kg

8@35kg

seaeted shoulder press machine

8@22.5kg per side

8@25kg ps

7@27.5kg ps

8@25 ps

side raise machine

12@40kg

12@40kg

8@45kg

8@45kg

15@30kg

rev pec dec

12@35kg

10@35kg +5k block

8@42kg

10@35kg+block

rope pull downs

10@40kg

8@45kg+block

8@45kg

swiss ball leg raises

x12

x12

x10

russian twists on decline bench (V-sit)

with 5kg med ball

x25

x15

x20

x20

bodyweight back extensions

x15

x12

done

rest days now sat/sun

[mike27]

60mins late morning bodyweight stuff and running drills,agility etc

this arvo.... chest

600m row warm up

flat BB bench

10xbar only

40kgx10

50kgx10

60kgx5

60kgx5

60kgx5

40kgx12

incline DB press

22.5kg x8

22.5kg x 8

20kgx8

20kgx6

16kgx10

machine press seated

12@42kg

10@49kg

8@56kg

8@63kg

pec dec

12@42kg+5kg block

12@42kg

12@42kg

incline bench DB flys

12@10kg DB's

10@11kg

8@12kg

DB seated wrist curls

15@12kg

12@16kg

10@17kg

BB curls 10@30kg

plate pinches

10kg plates both hands standing 45sec

5kg plates... 45sec

5kg plates.... 45sec

1000m row cool down

onto new supps from today:

3g DAA pre-wo every day for the next 12 weeks

4x test freak pre-bed each night for the next 8 weeks

new lifting straps to try on back day :nod:

upped my CHO intake to 570g per day! :shock: its a lot to try and get down

got a whole bag of pasta to eat tommorow, = only 280g CHO!! :?

its wholemeal too! might start nailing the oats in the a.m and have 3cups oats for breakie instead of 2

legs smash day tommorow!! their due for a punish

[mike27]

legs day!

4min treadmill warm up

leg press(feet high and wide)

80kgx20

120kgx10

160kgx8

180kgx8

200kgx4

210kgx4

220kgx4

back squat

15@60kg

10@80kg

12@70kg

12@60kg

lying leg curl

10@45kg

10@45kg

8@50kg

8@45kg

standing calf rasie

10@106kg

8@124kg

6@133kg

8@124kg

6@142kg

seated single leg extension

12@49kg

10@56kg

8@63kg

5min spin bike

off day tommorow! big day on FOOD! :nod:

heres food for today:

2.5c oats,2c blue milk

1xmulti,1xfish oil

coffee

loads of water

2c whole meal pasta

200g gurnard

1c mix vege

1/2 c pasta sauce

2c pasta as above

200g porterhouse

1c vege

1/2c pasta sauce

1xfish oil

2c pasta as above

150g gurnard

1/2c vege

1/2c pasta sauce

pre-wo

2 scoop jacked,water,3g DAA :nod:

intra- 2ltr H2O! heaps maybe more

pwo- 30g wpi,5g glutamine,5g creatine,50g dextrose,water

2 slices wholegrain bread in the car for the drive

dinner: to come

2c pasta as above

250g chick boob

vege

multi vit and fish oil

water

pre-bed

4xtest freak

water

DONE :twisted: :twisted: :twisted:

[mike27]

fitness test today

vert jump = 49cm (gap from top of reach to top of jump)

agility drill = 11.2sec

speed, 30m sprint = 4.23sec

4kg med ball chest throw,from knees= 5.75m

beeb test tommorow

BF % to come and girths next week :nod:

[mike27]

dead from knees

60kgx8

100kgx8

110kgx8

120kgx7+1

130kgx2+2

100kg x8

bent row

12@50kg

10@60kg

8@60kg

8@60kg

WG lat PD

12@49kg

10@56kg

8@56kg

8@49kg+block

CG seated row

8@49kg

8@56kg

8@56kg

8@49kg

CG lat pd

12@63kg

9@63kg

10@56kg

back extension body weight

x10

x10

x8

seated bb wrist curls

20kgx30

30kgx15

35kgx7

17.5kgx25

1000m row

3min step test=106 = average! :shock:

time to do some cardio and improve it!

[morattigirl]

Awesome workouts and volume as always Mike! 8)

[mike27]

thanks!

the gains are coming! 8)

slowly but surely. 1 more week hypertrophy... then 1rm's and de-load

then the Sheiko begins #29 to start. 4 weeks. then another round.

well thats the plan.

im looking forward to the change and going to the 3-day programme.

1rms shud be fun! although my bench is prolly only going to be 80 odd kg! :? that area is under construction :twisted:

[mike27]

5min spin bike

seated smith machine shoulder press

12@10kg per side

10@15kg ps

7@15kg ps

10@12.5kg ps

upright bb row

12@27.5kg

10@30kg

8@32kg

6@32.5kg

shoulder press machine

15@20kg per side

8@25kg ps

8@25kg ps

8@22.5kg ps

side raise machine

12@40kg

10@45kg

10@45kg

10@40kg

20@25kg

rev pec dec

12@35kg

10@42kg

10@42kg

decline russian twists with med ball

5kg ball x20

5kg x 15

4kg ball x10 lower

4kg x12 alternate sit ups

hands to feet swiss ball on floor

x10

x10

1000m row

[mike27]

chest = 102cm

bi = 36

bi flex = 39cm

calf = 34cm

thigh = 63cm

hip = 105

waist = 93

forearm = 27cm

these are from about 4 weeks ago

gotta get that waist measure down :nod:

bw = 90kg

helght= still to measure. but 6ft 180cm

[mike27]

current supps

fish oil 3-5 per day 1000mg per cap breakie,lunch,dinner.

optimen sports multi vit,mineral 1 per day at breakie (2 per day somtimes)

creatine 5g per day pwo

horleys wpi choc 30g pwo training day. +once per day on rest day

daa 3g pre-wo

jacked pre-wo 1-2scoops

glutamine 3-5g per day pwo

test freak x4 caps per day pre-bed

also got a bottle of thermo-jet to have a play with at some stage

4kg left of wpc from nturatech to use at some stage. and a 6kg bag of dextrose

also just brought 1kg raro bulk to make my own sports drink for my training sessions that'll last more than 60mins

:nod:

[mike27]

tripple workout day :?

this morning = 45mins running,plyo's,bodyweight and core stuff.

this arvo = chin ups,stretches and some demo exercises

late this arvo= chest workout as below. out of gas for this workout tho. so half ass! sux :evil:

anyways:

1000m row

DB flat bench

10@16kg

10@22.5

8@25kg

8@25kg

10@22.5

incline bb

6@40

8@35

8@35

8@35

pec dec

10@35kg+block x3

machine press

10@56kg

3x 6 @70kg

forearm smash up

BB full rom curls x25 pronated

as above supanated x25

plate pinches 2x5kg each side walking around for 60sec

bb supaneted rolls x20

bb pronated rolls x15

seated bb wrist curl x15

another lot of plate pinches

17.5kg bb supa and pronated wrist curls 20 each

done for the day

legs tommorow with a vengence for a serious session :twisted:

[mike27]

treadmill

3mins at 7km per hour walkies

2min at 18km phr

leg press close feet

10@120kg

8@140kg ss 17kg db lunges 6 each leg

8@140kg ss " " " "

8@140kg ss 15kg " "

8@160kg ss 10 jumping split lunge

8@160kg ss 10 as above

single leg ex

12@49kg+block

10@49kg

12@42kg

20@35kg

lying leg curl

12@35kg x 4sets

seated calf raise

3sets of 20rep of 20kg

1000m row

bit of a low weight today. lacking in drive for a big session

much needed rest day tommorow!

[rovr4on]

good journal mike, whats your current BP max? getting near that 100?

[mike27]

on the bench... yeah... no good mate.

1rm's next week squat,deads,bench so ill post in here

prolly 1rm bench may be only 80-82.5

i can bench sets of 10 @60kg we'll see next week

any tips?

im onto sheiko #29 after the 1rms