Mike_Training_Log

mike_el44 · Post by **mike_el44** » Mon Sep 16, 2024 5:43 am

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.

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9/15/24

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

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

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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
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mike_el44 · Post by **mike_el44** » Mon Sep 16, 2024 12:48 pm

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
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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

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mike_el44 · Post by **mike_el44** » Tue Sep 17, 2024 7:48 am

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

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mike_el44 · Post by **mike_el44** » Wed Sep 18, 2024 8:01 am

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
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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
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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
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mike_el44 · Post by **mike_el44** » Thu Sep 19, 2024 7:53 am

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

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mike_el44 · Post by **mike_el44** » Fri Sep 20, 2024 5:25 am

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

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mike_el44 · Post by **mike_el44** » Fri Sep 20, 2024 8:55 am

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.
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mike_el44 · Post by **mike_el44** » Fri Sep 20, 2024 12:15 pm

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

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mike_el44 · Post by **mike_el44** » Mon Sep 23, 2024 8:18 am

9/23/24

SESSION 1
TIME: 618 LT
DURATION: 16 minutes
BODYWEIGHT
1 Round

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

10 Rounds

4 Pull-ups
4 Dips
4 Chin-ups
4 Dips

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SESSION 2
TIME: 745 LT
DURATION: 46 minutes
TB OPERATOR
Week 6, Day 1

BENCH PRESS
warm-up sets

10 @44 lbs. (20 kg)
10 @132 (60 kg) lbs.

main sets

5/5 @198 lbs. (90 kg)

BACK SQUAT
warm-up sets

10 @44 lbs. (20 kg)
10 @110 lbs. (50 kg)

main sets

5/5 @198 lbs. (85 kg)

DEADLIFT
warm-up sets

5 @220 lbs. (100 kg)

main sets

5 @319 lbs. (145kg)

NOTES
RI 2-4 minutes
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SESSION 3
TIME: 835 LT
DURATION: 21 minutes
STRENGHT-ENDURANCE
5 Rounds

5 Pull-ups
5 Dips
5 Chin-ups
5 Dips
10 @2x60 lbs

RI btw rounds 1 minutes
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mike_el44 · Post by **mike_el44** » Mon Sep 23, 2024 12:35 pm

9/23/24 - Update

SESSION 4
TIME: 1345 LT
DURATION: 30 minutes
ENDURANCE

30 minutes Running
Distance, 3.93 km
Avg pace, 7:39 /km
Avg HR, 147

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