Mike_Training_Log

[mike_el44]

1/28/25

SESSION 1
TIME: 813 LT
DURATION: 41 minutes
POWERLIFTING, WEIGHTLIFTING, CALISTHENICS

Warm-up

• empty bar Barbell OHP
• Pull-up Ladder 1,2,3,4

Main
WEIGHTED PULL-UP

• 5/5 @33 lbs.

PRESS

• 5 @88, 5/2 @110, 5/2 @132 lbs. *

* supersets with Pull-ups

CHIN-UP

• 14/2

BODYWEIGHT TRICEPS EXTENSION

• 14, 12*

* superset with Chin-ups

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[mike_el44]

1/28/25

SESSION 2
TIME: 1355 LT
DURATION: 30 minutes
RUNNING

• Distance 4.35 km
• Avg Pace 6:54 /km
• HR avg/peak 147/159

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[mike_el44]

1/29/25

SESSION 1
TIME: 803 LT
DURATION: 70 minutes
TB OPERATOR

Warm-up

• 3' C2 Rowing (700m)

Main
BACK SQUAT
warm-up sets

• 10 @ empty bar, 5 @110, 5 @176 lbs.

work sets

• 5/5 @220 lbs.

BENCH PRESS
warm-up sets

• 20 @ empty bar, 5 @132

work sets

• 5/5 @220 lbs.

HIC/GC
Round 1

• 10/2 @70 One-Arm Kettlebell Swing, swing-switch
• 10 6CT Burpees

Round 2

• 10/2 @70 One-Arm Kettlebell Swing, swing-switch
• 7 Navy SEAL Burpees

Round 3

• 10/2 @70 One-Arm Kettlebell Swing, swing-switch
• 5 5-pump Burpees

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[mike_el44]

1/30/25

SESSION 1
TIME: 854 LT
DURATION: 53 minutes

Warm-up

• OHP, 20@empty bar, 10@66 lbs.

Main
BARBELL OVERHEAD PRESS

• 8/6 @110 lbs., RI 1 minute

STANDING LANDMINE PRESS

• 3 sets: 10/3 @44, 8/3 @55, 6/3 @66, RI 2 minutes,

BARBELL CURLS

• 6/7 @66
• 20/1 @66, max rep set

HAMMER TIRE SLAMS

• 3x 1 minute @22 lbs.

FAT GRIP HAND

• 43, 40 seconds

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[mike_el44]

1/30/25

SESSION 2
TIME: 1415 LT
DURATION: 35 minutes
RUNNING

• Distance 5 km
• Avg Pace 6:57 /km
• HR avg/peak 149/158

[mike_el44]

1/31/25

SESSION 1
TIME: 616 LT
DURATION: 75 minutes
TB OPERATOR
Cycle 1 (this year) Week 5 Day 5

Warm-up

• 3' C2 Rowing (780m)

Main
BACK SQUAT
warm-up sets

• 10 @ empty bar, 5 @110, 5 @176, 5 @220 lbs.

work sets

• 3/5 @253 lbs.

BENCH PRESS
warm-up sets

• 20 @ empty bar, 10 @132, 5 @176 lbs.

work sets

• 3/5 @220 lbs.

DEADLIFT
warm-up sets

• 5 @220, 5 @286 lbs.

work sets

• 3/5 @330 lbs.

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[mike_el44]

2/1/25

SESSION 1
TIME: 653 LT
DURATION: 52 minutes

Warm-up

• 3' C2 Rowing (PM4, 620m)

Main
5x Supersets

• Pull-ups, 7,6,5,4,4
• Lying Leg Curls, 8 @100, 115, 132, 132, 150 lbs.

2x Supersets

• Incline Bench Press, 20 @empty bar, 10 @90 lbs.
• GHD Leg Curls, 12, 13

3x Supersets

• Incline Bench Press, 8 @155 lbs.
• Dips, 8x

3x Supersets

• Swiss Bar Press, 8 @90
• Standing Cable Triceps Overhead Extension, 10 @110, 8/2 @120 lbs.

3x Supersets

• Standing Cable Chest Fly, 15 @2x45 lbs.
• Woodchopp, 10 @35, 15/2 @22 lbs.

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[mike_el44]

2/3/25

SESSION 1
TIME: 739 LT
DURATION: 83 minutes
TB OPERATOR
Cycle 1 (this year) Week 6 Day 1

Warm-up

• 5' C2 Rowing (PM5, 1020m)

Main
BACK SQUAT
warm-up sets

• 10 @ empty bar, 5 @132, 5 @176, 3 @220 lbs.

work sets

• 2/5 @275 lbs.

BENCH PRESS
warm-up sets

• 20 @ empty bar, 10 @132, 5 @176, 3 @220 lbs.

work sets

• 2/4 @242 lbs.

WEIGHTED PULL-UPS
warm-up sets

• 7, 6

work sets

• 5, 4, 4 @22 lbs. in supersets with

MUSCLE-UPS

• 1/3

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[mike_el44]

2/4/25

SESSION 1
TIME: 838LT
DURATION: 25 minutes
CONDITIONING

Warm-up

• 5' C2 Rowing (PM5, 1100m)

Main
5 Rounds

• Weighted Chin-ups, 7,6,5,4,4 @22 lbs # reps in rounds
• Kettlebells Clean & Press, 5 @2x44 lbs
• Battling Ropes, 30 seconds
• Dips, 10x
• Windshield Wipers, 10x

NOTES
There were no stops, at least for the first two rounds. Then, due to the intensity, I had to take some breaths. All five rounds were done in 25 minutes, but I know I can do it faster.
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[mike_el44]

2/5/25

SESSION 1
TIME: 700 LT
DURATION: 65 minutes
TB OPERATOR
Cycle 1 (this year) Week 6 Day 2

Warm-up

• 3' C2 CrossBike

Main
BACK SQUAT
warm-up sets

• 10 @ empty bar, 5 @132, 5 @176, 3 @220 lbs.

work sets

• 2/2 @275, 2 @286, 2 @297 lbs. PR!!!

BENCH PRESS
warm-up sets

• 20 @ empty bar, 10 @132, 5 @176, 3 @220 lbs.

work sets

• 2/3 @242, 2 @252 lbs. PR!!!

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