Mike_Training_Log

[mike_el44]

9/14/22

SESSION 1
TIME: 1628 LT
DURATION: 42 minutes
CALISTHENICS and WEIGHTS
13 Rounds

• 1,2,3 Pull-ups
• Barbell Overhead Press*

* accordingly: 4@66 lbs., 2x 4@77 lbs., 3x 4@88 lbs., 4x 4@99 lbs., 3x 8@77 lbs.

• 4 Chin-ups
• 8 Dips
• Hammer Biceps Curls**

** accordingly: 8@2x33 lbs., 6x 16@2x22 lbs., 6x 8@33 lbs.

------------------------------------------------
9/15/24

SESSION 1
TIME: 1811 LT
DURATION: 27 minutes
BODYWEIGHT
10 Rounds

• 1,2,3 Pull-ups
• 4 Chin-ups
• 10 Dips

------------------------------------------------
9/16/24

SESSION 1
TIME: 619 LT
DURATION: 20 minutes
BODYWEIGHT
In order

• 1,2,3,4 Pull-ups
• 10 Dips
• 5 Pull-ups
• 5 Dips
• 6 Pull-ups
• 6 Dips
• 7 Pull-ups
• 7 Dips
• 8 Pull-ups
• 8 Dips
• 9 Chin-ups
• 9 Dips
• 1,2,3,4 Pull-ups
• 10 Dips
• 5 Pull-ups
• 5 Dips

NOTE
Total of 47 Pull-ups, 14 Chin-ups, 60 Dips
------------------------------------------------

[mike_el44]

9/16/24

SESSION 2
TIME: 947 LT
DURATION: 32 minutes
TB OPERATOR
Week 5, Day 1

BENCH PRESS
warm-up sets

• 10 @110 (50 kg) lbs # 55%

main sets

• 5/5 @176 (80) # 88%

BACK SQUAT
warm-up sets

• 10 @110 lbs (50 kg) # 50%

main sets

• 5/5 @187lbs (85kg) # 85%

DEADLIFT
warm-up sets

• 5 @220 lbs (100 kg) # 58%

main sets

• 5 @319 lbs (145kg) # 85%

NOTES
RI 2 minutes
------------------------------------------------
SESSION 3
TIME: 619 LT
DURATION: 20 minutes
BODYWEIGHT
3 Rounds

• 8 Pull-ups
• 8 Dips
• 8 @2x60 lbs

2 Rounds

• 8 Chin-ups
• 8 Dips
• 8 @2x60 lbs

------------------------------------------------

[mike_el44]

9/17/24

SESSION 1
TIME: 753 LT
DURATION: 58 minutes
WEIGHTS
3 Rounds

• 1,2,3 Pull-ups
• 5 Dips
• 4 Pull-ups
• 5 Dips

8 Rounds

• 5 @11 lbs. Weighted Pull-up
• 5 Dips
• 5 @88 lbs. Barbell Overhead Press
• 8 Bodyweight Triceps Extensions

5 Rounds

• 2 @44 lbs. Weighted Pull-ups
• 3 @44 lbs. Weighted Dips
• 3 @110 lbs. Barbell Overhead Press

In order

• 10 Pull-ups
• 10 Dips
• 10 @66 lbs. Barbell Overhead Press
• 10 Chin-ups
• 10 Dips
• 10 @66 lbs. Barbell Overhead Press

------------------------------------------------

[mike_el44]

9/18/24

SESSION 1
TIME: 610 LT
DURATION: 17 minutes
BODYWEIGHT
3 Rounds

• 1,2,3 Pull-ups
• 5 Dips
• 4 Pull-ups
• 5 Dips

3 Rounds

• 1,2,3 Pull-ups
• 5 Dips
• 4 40mm Ropes Pull-ups
• 5 Dips

NOTE
Total of 60 Pull-ups, 60 Dips
------------------------------------------------
SESSION 2
TIME: 756LT
DURATION: 37 minutes
TB OPERATOR
Week 5, Day 3

BACK SQUAT
warm-up sets

• 10 @44 lbs. (20 kg)
• 10 @110 lbs (50 kg) # 50%

main sets

• 5/5 @187lbs (85kg) # 88%

BENCH PRESS
warm-up sets

• 10 @44 lbs. (20 kg)
• 10 @132 (60 kg) lbs # 60%

main sets

• 5/5 @176 (80) # 86%

DEADLIFT
warm-up sets

• 5 @220 lbs (100 kg) # 58%

main sets

• 5 @319 lbs (145kg) # 85%

NOTES
RI 2 minutes
------------------------------------------------
SESSION 3
TIME: 837 LT
DURATION: 16 minutes
BODYWEIGHT
2 Rounds

• 10 Pull-ups
• 10 Dips
• 10 @2x60 lbs

2 Rounds

• 10 Chin-ups
• 10 Dips
• 10 @2x60 lbs

RI btw sets 2 minutes
------------------------------------------------

[mike_el44]

9/19/24

SESSION 1
TIME: 807 LT
DURATION: 41 minutes
STRENGHT-ENDURANCE
4 Rounds

• 1,2,3 Pull-ups
• 5 Dips
• 4 Chin-ups
• 5 Dips

5 Rounds

• 4 @22 lbs. Weighted Pull-ups
• 4 @22 lbs. Weighted Dips
• 4 @22lbs. Weighted Chin-ups
• 4 @22 lbs. Weighted Dips
• 10 @22 lbs. Sledge Hammer Tire Slams

RI 2 minutes

In order

• 10 Pull-ups
• 10 Dips
• 8 Bodyweight Ropes Triceps Extensions
• 8 Bodyweight Ropes Curls
• 10 Chin-ups
• 10 Dips
• 8 Bodyweight Ropes Triceps Extensions
• 8 Bodyweight Ropes Curls

------------------------------------------------

[mike_el44]

9/19/24 - Update

SESSION 2
TIME: 1434 LT
DURATION: 30 minutes
ENDURANCE

• 30 minutes Running in Z1-Z2
• Distance, 3.88 km
• Avg pace, 7:46 /km
• Avg HR, 139

Wrapped up with

• Muscle-up progression: High Pull-ups
• Front Lever Progression: Tucked FL

------------------------------------------------

[mike_el44]

9/20/24

Today was the day. I was planning to perform 1RM test in week six, that is the following week, but today I felt strong and performed as follows:

SESSION 1
TIME: 902 LT
DURATION: 58 minutes
TB OPERATOR
Week 5, Day 5

BENCH PRESS
warm-up sets

• 10 @44 lbs. (20 kg)
• 10 @132 (60 kg) lbs # 60%

main sets

• 5 @176 lbs. (80 kg)
• 5 @180 lbs. (82.5 kg)
• 5 @187 lbs. (85 kg)
• 5 @198 lbs. (90 kg)
• 5 @210 lbs. (95 kg)

Then alternating sets of Bench Press with Barbell Back Squat
Set 1

• BP: 3 @215 lbs. (97.5 kg) NEW PR!
• SQ: 187 lbs. (85 kg)

Set 2

• BP: 5 @198 lbs.
• SQ: 5 @193 lbs. (87.5 kg)

Set 3

• BP: 5 @198 lbs.
• SQ: 5 @198 lbs.

Set 4

• BP: 5 @198 lbs.
• SQ: 5 @210 lbs.

Set 5

• BP: 5 @198 lbs.
• SQ: 5 @220 lbs. (100 kg) NEW PR!

DEADLIFT
warm-up sets

• 5 @220 lbs (100 kg) # 58%

main sets

• 5/2 @319 lbs (145kg) # 85%

NOTES
RI 2-4 minutes
Considering the above, I guess I'll have to evaluate my plan.
------------------------------------------------

[mike_el44]

9/20/24 - Update

SESSION 2
TIME: 1316 LT
DURATION: 26 minutes
STRENGHT-ENDURANCE
10 Rounds

• 6 Pull-ups
• 5 Dips
• 4 Chin-ups
• 5 Dips

Wrapped up with
RUNNING

• Distance: 1. mi
• Time: 8:39
• Avg Pace: 5:21 /km

------------------------------------------------