MIKE's Weight Training Log

[BigBadMike]

Saturday-

Front Squat-

60kgx3
92.5kgx3
102.5kgx1
112.5kgx1
87.5kgx7
75kgx10

Rows-

40kgx10
80kgx10
120kgx5
100kgx10
100kgx10

Pullups-

bwx15
bwx14
bwx13
bwx12
bwx11
bwx10

Leg Raises-

34x5

BB Curl-

barx10
35kgx10

EZ Bar Curl-

22.5kgx15
25kgx14

DB Curl-

10kgx20
12.5kgx20

 

[BigBadMike]

Monday-

Bench-

barx10
60kgx5
90kgx3
102.5kgx3
105kgx5

Incline DB Bench-

27.5kgx5
32.5kgx5
37.5kgx5
32.5kgx11
25kgx10

Dips-

bwx13
bw+5kgx13
triceps were fuked. Fresh i can do 20+ dips with ease but these sets felt grueling.

Leg Raises-

35x5

 

[BigBadMike]

Tuesday-

Deadlift-

60kgx3
100kgx3
145kgx3
185kgx3
205kgx2
225kgx1

Clean Pulls-

60kgx5
100kgx5

Clean and Jerk-

55kg
55kg
55kg

Pullups-

bwx16
bwx15
bwx14
bwx13
bwx12
bwx11
bwx10

Leg Raises-

36x5

Bodyweight 84kg.

 

[BigBadMike]

Wednesday-

Powerclean-

60kgx3
72.5kgx3
82.5kgx1
92.5kgx1
82.5kgx2

Front Squat-

60kgx4
92.5kgx2
102.5kgx2
105kgx1 failed on 2nd rep

Roman Chair Raises-

30

Just didn't feel like i had much energy at the gym 2day so i went home but it was okay coz i still improved my powerclean from last week. Going to rest 2moro.

 

[BigBadMike]

Friday-

well unbeknown to me my gym was closed 2day so i went all the way down to the gym for nothing. Apparently it's shut 2moro as well coz of christmas and all the times are going to be fuked up until new years. So instead of training chest looks like i'll just be blasting my abs 2day instead and doing some pushups/other bw exercises.

 

[BigBadMike]

Sunday-

Awful workout~

Bench-
barx10
60kgx5
80kgx3
100kgx3
i couldn't sort out my grip and my shoulder was just fuking up. Currently i bench with an extremely close grip but i'm just going to completely re-set my bench and widen it out in order to avoid shoulder problems/uneven grip in the future. Fuk it.

Incline DB Bench-

25kgx5
32.5kgx5
37.5kgx5
35kgx8
30kgx12

Hammer Strength Incline-

40kgx9
60kgx9
80kgx9
90kgx8

Clean and Jerk

40kgx3
60kgx5

Roman Chair-

32

meh watevaz. Got even more pissed off in the gym coz there were this group of bodybuilders with 18 inch arms all benching like 135lbs for reps and struggling yet they were fkn huge/ripped. So much for rippetoes 'you can't get big benching 135lbs'. I see this all the time tho so it shouldn't bother me anymore i guess i'm just a bit envious that they can put on so much muscle doing nothing but machines/lightweight.

 

[BigBadMike]

Thursday-

Front Squat-

60kgx5
75kgx5
95kgx5
102.5kgx3
70kgx10

Clean and Jerk-

40kgx3
62.5kgx3
62.5kgx3
62.5kgx3

BB Curl-

barx10
37.5kgx10
35kgx9

overall i just felt undertrained so i quickly began feeling sore and weak and just felt like lethargic and unenergetic. It sucks coz i've been pigging out recently just eating KFC and pub meals everyday instead of training coz my gyms been closed haha. Bodyweight is 85kg. I got to stop being such a lazy **** and do some more core exercises and just start going to the gym like 5x a week and start making some serious progression coz atm i feel pathetic.

 

[BigBadMike]

Sunday-

Front Squat-

60kgx5
80kgx5

Bench-

barx10
60kgx8
82.5kgx10
102.5kgx3

Incline DB Bench-

25kgx5
35kgx5
40kgx4
35kgx9

Fly Machine-

45kgx13
65kgx13
85kgx7

BB Curl-

barx10
30kgx10
35kgx8
40kgx8

 

[BigBadMike]

Tuesday-

Powerclean-

60kgx4
75kgx3
80kgx2
85kgx2

Clean and Jerk-

65kgx3
65kgx3
65kgx3

Incline Bench-

barx10
65kgx10
60kgx10

Front Squat-

60kgx4
90kgx3
97.5kgx3
107.5kgx2
72.5kgx10

Leg Raises-

37x5

Pullups-

bwx11x5
bwx12x5

Wide Grip-
was totally fuked by this stage
bwx7
bwx6

 

[BigBadMike]

Thursday-

Bench-

barx10
60kgx8
85kgx5
105kgx3
85kgx11

Dips-

bwx14
bw+5kgx14
bwx10

Front Squat-

60kgx3
95kgx3
105kgx1
115kgx1
90kgx7

 

[BigBadMike]

Friday-

Deadlift-

60kgx3
100kgx3
147.5kgx3
187.5kgx3
207.5kgx2

Rows-

40kgx11
80kgx11
122.5kgx5
102.5kgx10

BB Curl-

barx10
30kgx11
35kgx8
40kgx8

Hammer Curls-
a few sets with lightweights just for arm/forearm pump

Leg Raises-

38x5

 

[BigBadMike]

Saturday-

Clean and Jerk-

40kgx3
67.5kgx3
67.5kgx3
67.5kgx3

Incline Bench-

67.5kgx10
62.5kgx10
60kgx10

Bench-

barx10
60kgx5
80kgx3
102.5kgx3
87.5kgx10

i was gona do front squats but i ran out of time coz the gym was closing

 

[BigBadMike]

Monday-

Bench-

barx10
60kgx8
87.5kgx5
107.5kgx3

Incline DB Bench-

27.5kgx5
35kgx5
40kgx4 i attempted a 5th rep but only got the db half way up.
32.5kgx10
30kgx10

Incline Bench-

barx10
60kgx5
70kgx7 shiiiit i was going for 10 reps but i guess my muscles were just fatigued or something

Front Squat-

60kgx3
80kgx3
100kgx4

BW= 86KG

 

[BigBadMike]

Tuesday-

Powerclean-

60kgx4
77.5kgx3
82.5kgx2
87.5kgx2
75kgx5

Front Squat-

60kgx4
90kgx3
100kgx2
110kgx1 i attempted a 2nd rep but failed
110kgx1

BB Curl-

barx10
32.5kgx10
37.5kgx8
42.5kgx4
25kgx12
barx15

EZ Bar-

20kgx12x4 30 seconds rest between each set so really just felt the pump. My bicep vein was exploding. I love how vascular my arms get doing curls.

 

[BigBadMike]

Saturday-

Deadlift-

60kgx3
100kgx3
150kgx3
190kgx3
210kgx2
220kgx1

Front Squat-

60kgx3
80kgx3
100kgx1
60kgx16

Powerclean-

60kgx1
70kgx1
80kgx1

Shoulder Press-

20kgx16
40kgx16
45kgx10

Hammer Strength Curl Machine-

20kgx8
30kgx8
30kgx8
30kgx8
25kgx10

 

[BigBadMike]

Monday-

Bench-

barx10
60kgx8
90kgx5
110kgx5 i had a bodybuilder spot me and he was 1 of those 'it's all u' dudes who touches the bar but pretends he's not. So yeh to be fair these were probs more negatives then anything else.

Hammer Strength Incline-

40kgx10
75kgx6
90kgx6
100kgx5

Incline DB-

15kgx10x2
30kgx9
decided just to stop training chest coz i wasn't really feeling like in the mood to do chest 2day anymore.

Met up with a dude who works as a personal trainer at the gym i go to and i agreed to train with him. We worked out legs nothing heavy but it was intense because the pace was literally no rest. Like i do 10 reps then he jumps in straight away then he does his set then i do my set.

Anyway
Squats-

40kgx10
70kgx12
90kgx12

Box Squats-

70kgx10x2

Leg Press-

6 plates each side 3 sets of 12

Lunges-
40

 

[BigBadMike]

Tuesday-

Deadlift-

60kgx5
100kgx5
120kgx10

Clean & Jerk-

40kgx3
60kgx3
70kgx3
70kgx3
70kgx3

BB Curl-

barx10
32.5kgx11
37.5kgx8
45kgx4
25kgx12
barx16

EZ Bar-

22.5kgx10x4
40 seconds rest between each set

 

[BigBadMike]

Thursday-

Bench-

barx10
60kgx8
92.5kgx5
112.5kgx3

Incline DB Press-

27.5kgx5
37.5kgx5
32.5kgx10
32.5kgx8

 

[BigBadMike]

Friday-

Shoulder Press-

25kgx16
45kgx12
50kgx7

Dips-
bwx15 i couldn't do anymore coz my elbow was fuking killing me.

Hammer Strength Seated Dips-

80kgx10
102.5kgx10
102.5kgx13

Hammer Strength BB Curl-

20kgx8
32.5kgx8
32.5kgx8
35kgx7
20kgx12

I was supposed to do front squats in this session as well but honestly since Monday i just havn't felt like training squats or legs at all. My squats and deadlifts/cleans are all somewhat correlated so thats why i've just been a curl monkey recently.

 

[BigBadMike]

Monday-

Front Squat

60kgx5
75kgx6
75kgx6
75kgx6

Incline Bench-

barx10
62.5kgx8
62.5kgx8
62.5kgx8

Rows-

40kgx8
85kgx10
105kgx10

I'm playing rugby league and rugby union atm so i train tuesday, wednesday, thursdays and fridays then i play union game on saturday afternoon and league game on sunday afternoon so i'm only going to go to the gym 3x a week now. I'm not going to follow a cookie cutter program but i'm going to do something fairly structured and track progress. Start off light and just keep adding 2.5kg each week until i stall and reset etc.