MIKE's Weight Training Log

Thursday-

Front Squats-

60kgx5
80kgx5
100kgx2
90kgx3
laughable

Deadlifts-

60kgx3
100kgx3
140kgx3
165kgx2
190kgx2

couldn't be fuked doing anything else i just felt really weak 2day again. Just hit up the weights coz i figure some weight training is better than no weight training even if the performance is sub-par.
 
Friday-

Bench-

barx10
60kgx8
80kgx5
90kgx5
95kgx5

Box Squat-

60kgx5
80kgx5
105kgx5
105kgx5
85kgx5

Shoulder Press-

30kgx8
40kgx8
50kgx6
55kgx7

Neck Bridges 3 sets
 
Sunday-

Bench-

barx10
60kgx8
80kgx4
90kgx4
100kgx4

Front Squat-

60kgx6
85kgx6
85kgx6

Box Squat-

60kgx5
60kgx5
90kgx5
110kgx5
90kgx5

Dips-

bwx14
bwx14
bwx10

Wrestling Drills:
-Stance practice, sprawls w/double leg drills (like 5 rounds)
 
Monday-

only had 30 minutes today so couldn't get many exercises/volume done

Deadlifts-

60kgx3
100kgx3
140kgx3
170kgx2
195kgx2

Rows-

40kgx8
80kgx8
105kgx5
125kgx5
135kgx5
 
Wednesday-

Bench-

barx10
60kgx8
82.5kgx4
92.5kgx4
102.5kgx4

felt good getting 225lbs for 4 reps. Short term goal is to be able to bench 225lbs for 10 reps now. Long term be able to bench 225 for 20+ reps.

Front Squat-

60kgx6
90kgx6
90kgx6

Powerclean 60kgx6

Shoulder Press-

20kgx5
30kgx5
40kgx5
50kgx5
60kgx5

Dips-

bwx19
bwx15
bwx15

Weighed myself in the morning when i woke up. Bodyweight is 85kg.
 
Thursday-

Front Squat-

60kgx5
80kgx3
90kgx3
100kgx4

Box Squat-

60kgx5
100kgx5
115kgx5
95kgx5

Rows-

40kgx8
80kgx8
90kgx8
100kgx8
110kgx8

-Then I did some wrestling drills (stance, light sprawls, takedown drills)
-Then I wrestled for about 10-15 minutes. Short, but still intense.
 
Friday-

Bench-

barx10
60kgx8
85kgx5
95kgx3
105kgx3

Box Squat-

60kgx5
100kgx5
120kgx5
110kgx5
100kgx5

Did some leg curls and flies to finish off with.
 
Sunday-

Deadlifts-

60kgx3
100kgx3
140kgx3
175kgx2
200kgx2

Rows-

40kgx8
80kgx8
110kgx5
130kgx5
i was gona do another set with 140kg but i felt my form was breaking down a bit on 130kg and i was using 2 much momentum for my liking. Would rather use a bit less weight and focus on my muscle then just stack on loads of plates and ego lift.

Front Squat-

60kgx6
92.5kgx6

Then i did some sprawls, wrestling stance, double leg attack practices, etc- Finished off with some static stretching.
 
Monday-

Bench-

barx10
60kgx8
87.5kgx5
97.5kgx3
107.5kgx3

Dips-

bwx16
bwx16
bwx16
bwx13

Shoulder Press-

30kgx10
35kgx10
45kgx10
55kgx5 i wanted to get 10 reps on this set but only got 5 lol. Shoulder Press felt heavy today but it was probs coz of the benching and dips i did before.

I was thinking about doing some squats but i felt drained so i just went home.
Bodyweight is currently 86kg.
 
Bench-

barx10
60kgx8
82.5kgx5
92.5kgx5
102.5kgx4 FUCK i was aiming for 5 reps. I might've got a 5th rep if i'd went for it but i had no spotter so i didn't want to take the risk.

Front Squat-

60kgx5
92.5kgx3
105kgx2

Box Squat-

60kgx5
100kgx5
112.5kgx5

fukn shit training session 2day. The gym was chock a block and i had to wait for ages to use the squat rack coz there's only 1 in the gym. Once i did have it some dude came up to me straight away and asked how many sets i got left so i didn't have the luxury of rest time 2day. Also been sick with a cold, had only 3 hours sleep last night etc. Either way just got a lot of excuses for my training 2day but iono just pissed off with myself.
 
Thursday-

Box Squat-

60kgx5
100kgx5
125kgx5
115kgx5
105kgx5

amazing how easy these felt. Probs coz i did them as my first exercise. Usually when i do box squats i always do them after i bench/front squat.

Just did some arm work after like barbell curls and some hammer curls.

100 sprawls with stance practice
 
Friday-

Bench-

barx12
60kgx8
80kgx2
90kgx2
100kgx2
110kgx2
85kgx8

Dips-

bwx17
bwx17
bwx17

Shoulder Press-

20kgx10
30kgx10
40kgx10
50kgx6

Rows-

40kgx10
80kgx10
85kgx10
 
Sunday-

Deadlifts-

60kgx3
100kgx3
140kgx3
180kgx2
205kgx2
140kgx5

Rows-

40kgx8
80kgx8
100kgx8
100kgx8
100kgx8

Pullups-

bwx9
bwx9
bwx9
bwx9
 
Monday-

Bench-

barx12
60kgx8
80kgx5
90kgx5
100kgx5
85kgx9

Front Squat-

60kgx5
80kgx5

Box Squat-

60kgx5
100kgx5
130kgx1
120kgx5
100kgx5
 
Wednesday-

Shoulder Press-

20kgx7
40kgx7
55kgx7

Incline DB Press-

17.5kgx7
27.5kgx7
37.5kgx6

Powerclean-

60kgx3
65kgx3
70kgx3
75kgx3

Front Squat-

60kgx3
75kgx5
80kgx5
85kgx4
90kgx3
95kgx2
 
Thursday-

Box Squat-

60kgx5
100kgx5
127.5kgx4
117.5kgx5
107.5kgx3

Bench-

started doing some benching but i felt pretty weak. Maybe it was coz i trained shoulders last nite but yeh i'll go the gym 2moro and make up for it.
did like
60kgx8
80kgx5
95kgx3
 
Friday-

Bench-

barx10
60kgx5
80kgx5
100kgx3
100kgx3

BB Curl
barx8
35kgx12

Curl Bar

27.5kgx7
27.5kgx7
27.5kgx10

Dips-

bwx18
bwx18

Pullups-

bwx11
bwx11
bwx10
bwx10
 
Sunday-

Deadlifts-

60kgx3
100kgx3
140kgx3
165kgx3
185kgx2
210kgx1

Rows-

40kgx10
80kgx10
105kgx10
105kgx10
85kgx10

Pullups-

bwx10
bwx10
bwx10
bwx10

Front Squat-

60kgx5
85kgx5 hip started hurting so i decided not to do anymore sets
 
Tuesday-

Bench-

barx10
60kgx5
80kgx5
102.5kgx3
102.5kgx3
82.5kgx7

Box Squats-

60kgx5
100kgx5
120kgx1
135kgx1
120kgx5

okay training session. Had some personal trainer talk to me today. He was going on about how i should start training with 'splits' where you work a seperate bodypart on a seperate day and going on about how it takes 1 week for a muscle to recover and progress. Than he started talking about how i should add in some supersets and do pushups between bench sets and do burpees between squat sets. Oh yeh and your only supposed to rest for 1 minute max coz it makes your muscle recover faster. Apparently that's how you get strong lmfao.
Besides all the broscience jargon the funniest part of it all was that he was about 150lbs. I'm 185lbs with 9% bodyfat and 16 inch arms. i.e my physique shits on his yet for some reason he's trying to give me advice. ahh the joys of conversating with personal trainers...just thought it was funny.
 
Thursday-

Bench-

barx10
60kgx5
85kgx5
105kgx3
105kgx3
85kgx7

Powerclean-

62.5kgx3
67.5kgx3
72.5kgx3
77.5kgx1

my powerclean and front squat seem to be related. Whenever my front squat increases my power clean increases. Unfortunately due to an ongoing groin/hip problem i havn't been able to front squat as much as i'd like and i havn't been making progress on it. Hence my powerclean hasn't been making progress either. I decided i'm going to focus on box squats now but i'm still going to make an effort to front squat once a week. With powercleans i'd like to get it up to about equal as my bench.

Rest of my workout was just aesthetics stuff.

Incline DB Press

17.5kgx9
27.5kgx9
27.5kgx9
27.5kgx9

Shoulder Press-

25kgx10
35kgx10
45kgx10
45kgx10
 
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