Michael

Monday 14th September


Push press
Felt a bit lighter today, but my breaks were pretty long so it probably had something to do with that. High reps on push presses are a killah!

42.5kg/93lbs x 8
42.5kg/93lbs x 8
42.5kg/93lbs x 8
42.5kg/93lbs x 8

Incline bench press
Pretty satisfied with my benching today, triceps didn't give out this time, though the last rep of the last set was slow like a motherf*cker!

40kg/88lbs x 12
40kg/88lbs x 12
40kg/88lbs x 12
40kg/88lbs x 12

Skipped jogging today because I'm going on a mountain hike tomorrow.



Other than training, I've been pretty busy nowadays, working a lot, going to school, going out etc., so that's the reason why I'm not on here so often. Gotta excuse me guys!

XiL3

Weight is going UP!!

Michael

Wednesday 16th September


HIGH Snatch pulls
Love this exercise, works all the muscles and makes you feel powerful! Got pretty tired after high reps though, only pulled to nipple height on the last few reps.

52.5kg/115lbs x 6
52.5kg/115lbs x 6
52.5kg/115lbs x 6
52.5kg/115lbs x 6

Weighted chinups
Got pretty heavy on the last sets, but I WILL get 4 x 6 next time!

BW + 7.5kg/17lbs x 6
BW + 7.5kg/17lbs x 6
BW + 7.5kg/17lbs x 5
BW + 7.5kg/17lbs x 5

Dumbbell row
Great form, great pump, great exercise.
25kg/55lbs x 12
25kg/55lbs x 12
25kg/55lbs x 12
25kg/55lbs x 12

Michael

Monday 18th September


Bench press
Has been a while...

50kg x 5
52.5kg x 5
55kg x 5
57.5kg x 5
60kg x 5

Dips
Those were great!

BW x 6
BW x 6
BW x 6
BW x 6

Incline dumbbell press
16kg x 8
16kg x 8
16kg x 8
16kg x 8

CGBP
50kg x 8
50kg x 8
50kg x 8
50kg x 8

Haven't been working out last week. We had the Cooper test in P.E. on friday, so I was just training endurance the whole week. As you can see now, I altered my routine, and from here on now, weights will be shooting up, you have my word!

XiL3

Nice snatch pulls brah

Michael

Thursday 1st October


Deadlift off 5'' blocks
Concentrated on technique today (and I rarely go heavy on deadlifts anyway cuz of my back)

55kg x 5
57.5kg x 5
60kg x 5
62.5kg x 5
65kg x 5

Chinups

BW x 6
BW x 6
BW x 6
BW x 6

Dumbbell rows

27.5kg x 8
27.5kg x 8
27.5kg x 8
27.5kg x 8

Hammer curls

12.5kg x 8
12.5kg x 8
12.5kg x 8
12.5kg x 8

Michael

Saturday 3rd October


Standing dumbbell press
Was supposed to begin with squats, but both racks were occupied

15kg x 5
15kg x 5
15kg x 5
15kg x 5
15kg x 5

Squat (parallell)
Damn my legs are weak! Though I fixed my form and everything feels stable, so I'm just gonna add more and more weight each week

40kg x 5
42.4kg x 5
45kg x 5
47.5kg x 5
50kg x 5

Press

30kg x 5
30kg x 5
30kg x 5
30kg x 5
30kg x 5

Face pulls

32kg x 15
32kg x 15
32kg x 15
32kg x 15

XiL3

I think your workouts are awesome, you truly stick to the plan and don't let ego take over and change your plan or screw your form up.

Michael

Thanks man! I will stay on this program for about 6 more weeks, then I'll try something totally different.

And btw, workouts have been good, but I haven't had the time to track them, and besides, the weights right now are too light to be tracked