MIKE's Weight Training Log

Monday-

Bench-

barx10
60kgx6
95kgx4x2
85kgx8

Incline Bench-

barx12
55kgx12
55kgx11
55kgx10

Shoulder Press-

25kgx8
35kgx8
45kgx8

Fly Machine-

45kgx8
55kgx8
65kgx8

BW = 81kg
i'm probs gona cut down to 75kg, which is pretty light for 5'11 but i'm planning to be at a very low bf% (5-7)
 
Wednesday-

Squat-

barx6
60kgx6
100kgx5
100kgx4
100kgx4

Front Squat-

67.5kgx10

Row-

20kgx10
50kgx10
70kgx10
100kgx8

Deadlift-

60kgx5
100kgx5
120kgx3
140kgx3
160kgx3
 
Monday-

Bench-

barx12
60kgx6
80kgx5
97.5kgx4
100kgx2
85kgx6

Hammer Strength Bench-

40kgx12
60kgx12
70kgx10
85kgx6

Rows-

40kgx13
70kgx12
90kgx11
100kgx10
40kgx13

Curls
5kg dumbells supersetted up to 15kg with 2.5kg jumps no rest between sets
 
Wednesday-

Squat-

barx6
60kgx6
80kgx6
102.5kgx4
102.5kgx4
102.5kgx4

Front Squat-

70kgx7
70kgx6
70kgx5

Pullups-

bwx16
bwx14
bwx14
bwx12

Leg Raises-

45x5
 
I havn't hit the gym for over a month due to laziness moreso then anything else but at the same time i've definitely had other committments with rugby 4x a week plus study and work as well. Trained today though and felt pretty good albeit im tired now lol.

Bench-

barx12
60kgx8
92.5kgx3
97.5kgx3
102.5kgx3
92.5kgx6

Squat-

barx5
60kgx5x2
90kgx3
90kgx6
92.5kgx2
92.5kgx6
100kgx3
102.5kgx2
110kgx2
112.5kgx2

Pullups-

bwx14
bwx13x3

Powerclean-

62.5kgx2
67.5kgx2
72.5kgx2
77.5kgx2

Leg Raises-

48x5

Went on the treadmill and ran 5km at a pace of 14.1km/h as well for a bit of cardio haha.

BW=81kg
 
Wednesday-

Bench-

barx12
60kgx8
90kgx3
100kgx3
105kgx3
95kgx5

Squat-

barx5
60kgx5
87.5kgx3
107.5kgx3
117.5kgx2
97.5kgx6

Powerclean-

60kgx3
67.5kgx2
72.5kgx2
75kgx2
77.5kgx2
80kgx1
85kgx1

Rows-

20kgx10
40kgx10
60kgx10
80kgx10
100kgx10
60kgx15

Concentration Curls-

10kgx13
12.5kgx13
22.5kgx13
32.5kgx13

Leg Raises-
49x5

Treadmill 5km at a pace of 14.4km/h.
BW= still 81kg
 
Friday-

Bench-

barx12
60kgx8
90kgx3
102.5kgx3
107.5kgx3
90kgx7

Incline DB-

20kgx13
30kgx13
40kgx13
50kgx7
 
Monday-

Bench-

barx12
60kgx8
90kgx4
100kgx4
92.5kgx4
90kgx4

Powerclean-

60kgx2
70kgx2
75kgx1
80kgx1
85kgx1
65kgx3

Front Squat-

60kgx3
75kgx3
85kgx3
80kgx3
 
Bench-

barx12
60kgx8
85kgx5
95kgx3
100kgx2
105kgx2
110kgx2
90kgx5

Incline DB-

20kgx13
30kgx13
40kgx13
50kgx13

Squat-

barx5
60kgx5
90kgx3
100kgx3
105kgx3
110kgx3
90kgx6
 
Squat-

barx6
60kgx3
70kgx3
80kgx3
90kgx3
100kgx3
110kgx2
120kgx1
102.5kgx4

PC-

60kgx3
70kgx3x2
80kg
 
Bench-

barx12
60kgx8
80kgx5
90kgx5
100kgx3
105kgx3

Close Grip Bench-

55kgx10x4
 
Friday-

Bench-

barx12
60kgx8
92.5kgx5
102.5kgx3
112.5kgx5
92.5kgx4

Hammer Strength Incline Bench-

20kgx20
40kgx8
80kgx8
85kgx8

BW= 81kg
 
Bench-

barx12
60kgx8
82.5kgx5
92.5kgx5
102.5kgx3
107.5kgx3

Shoulder Press-

20kgx13
30kgx12
40kgx11

Close Grip Bench-

barx20
40kgx12
57.5kgx10x3

If anyone is lurking my journal and wondering why it seems i always train upper body it's because i busted my ankle a couple weeks ago. I've already missed 2 games of rugby but hopefully it'll only be another week or two before i can start running on it again and getting back to playing.
 
Bench-

barx12
60kgx8
95kgx5
105kgx2
115kgx2
95kgx4

Hammer Strength Incline Bench-

20kgx20
45kgx8
85kgx8
90kgx8

Fly Machine

Rows-

20kgx12
40kgx12
60kgx12
80kgx12
85kgx8

Widegrip Pullups-

bwx13
bwx10x4
 
My ankle is slowly getting better i tried jogging on the treadmill today at a pace of 14.8 km/h but after 400m it was playing up so it'll probably take about another week before i can start playing rugby again. It's good enough to squat though so i'll resume squats soon even though i fukin hate squatting.

Bench-
barx12
60kgx8
85kgx5
95kgx5
102.5kgx3
110kgx3

Close Grip Bench-

barx20
40kgx12
50kgx10
60kgx8

Shoulder Press-

20kgx14
30kgx13
40kgx12

Hammer Curls
 
BigBadMike said:
i'll resume squats soon even though i fukin hate squatting.
Click to expand...

You have to have a weird kind of mentality to really like squatting. But we do it anyway!

Haven't checked out your log in a while. Looks like you've got stronger. Good stuff.
 
JauntyAngle said:
You have to have a weird kind of mentality to really like squatting. But we do it anyway!

Haven't checked out your log in a while. Looks like you've got stronger. Good stuff.
Click to expand...

Yeh i've got an issue with squats i probably hate them coz i absolutely suck at them. Like some people that are gifted with squatting can progress quickly and love it coz their good at it. Like maybe if i was like that then i wouldn't mind them so much but unfortunately thats not the way it is. Same as just training legs in general haha but i know legs are like half your body and crucial for performance so i just need to suck it up and get back to the squat rack and maybe even start a structered squatting routine.
Strength wise i'm just stagnant/regressing atm. I play rugby 5x a week and i've been cutting so it's been hard trying to progress but pound for pound i'm doing ok. Thanks for checking out my log though:icon_chee

Bench-

barx12
60kgx8
97.5kgx5
107.5kgx1
117.5kgx2
60kgx13

Pullups-

bwx13
bwx12

Wide Grip Pullups

bwx11x4

Rows-

25kgx12
45kgx12
65kgx12
85kgx12

treadmill 14.9
 
Last edited by a moderator:
Played rugby on saturday for the first time in 4 weeks. My ankle wasn't 100% but i still managed to play a half and it has pulled up reasonably well.

Squat-

barx6
65kgx3
75kgx3
85kgx3
95kgx3
105kgx1

Curls-

20kgx12
22.5kgx12
25kgx12
27.5kgx12
30kgx10x2

treadmill 15.0
just took it easy today
 
Bench-

barx12
60kgx8
87.5kgx5
97.5kgx5
105kgx2
112.5kgx3

Close Grip Bench-

barx20
42.5kgx12
52.5kgx10
62.5kgx8

Shoulder Press-

20kgx15
30kgx14
40kgx13

Treadmill
15.1 600m
 
Squat-

barx6
60kgx6
67.5kgx3
77.5kgx3
87.5kgx3
97.5kgx3
120kgx1
102.5kgx1

Front Squat-

40kgx6
60kgx4
65kgx4
70kgx4
75kgx4

Powerclean-

60kgx3
62.5kgx2
65kgx2
67.5kgx2
70kgx2

treadmill 650m 15.2
 
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