Mike_Training_Log

mike_el44
Posts: 80
Joined: Sun Aug 04, 2024 4:19 am

Re: Mike_Training_Log

Post by mike_el44 »

9/5/24

SESSION 1
TIME: 1113 LT
DURATION: 50 minutes
Bodyweight
Warm-up
2 Supersets
  • 5 Pull-ups
  • 5 Dips
Main
  • 1/7 Muscle-ups
The first attempt failed. The second was successful, and so following 6 singles. It was my first MU ever.

12 Supersets
  • 5 Pull-ups
  • 5 Dips
2 Rounds
  • 1,2,3,4,5 Chin-up Ladders
  • 15 Dips
Wrapped up with
  • Running, 20 min in Z1-Z2
------------------------------------------------

mike_el44
Posts: 80
Joined: Sun Aug 04, 2024 4:19 am

Re: Mike_Training_Log

Post by mike_el44 »

9/6/24

SESSION 1
TIME: 953 LT
DURATION: 43 minutes
GREEN PROTOCOL/CAPACITY

(as Base Building)
Week 3, Day 5

Strength

BENCH PRESS
warm-up sets
  • 5 @100 (45 kg) lbs # 50%
  • 5 @121 (55 kg) lbs # 60%
main sets
  • 5/5 @176 lbs (80 kg) # 90%
BACK SQUAT
warm-up sets
  • 5 @100 lbs (40 kg) # 40%
  • 5 @132 lbs (60 kg) # 60%
main sets
  • 5/5 @198 lbs (90 kg) # 90%
DEADLIFT
warm-up sets
  • 5 @155 lbs (80 kg) # 41%
  • 5 @195 lbs (100 kg) # 54%
main sets
  • 5 @330 lbs (150 kg) # 88%
NOTES
RI 2 minutes

------------------------------------------------
SESSION 2
TIME: 1038 LT
DURATION: 49 minutes
Bodyweight
Warm-up
2 Super Ladder
  • 1,2,3,4,5 Pull-ups
  • 5/2 Dips
Main
3 Rounds
  • 1,2,3,4 @11lbs (5kg) Pull-up Ladder
  • 5/2 @11lbs (5kg) Dips
2 Rounds
  • 1,2,3,4 @22lbs (10kg) Chin-up Ladder
  • 5/2 @22lbs (10kg) Dips
3 Supersets
  • 8 Pull-ups
  • 8 Dips
5 Supersets
  • 3 Power Pull-ups
  • 3 Dips
------------------------------------------------

mike_el44
Posts: 80
Joined: Sun Aug 04, 2024 4:19 am

Re: Mike_Training_Log

Post by mike_el44 »

9/7/24

SESSION 1
TIME: 1055 LT
DURATION: 41 minutes
BODYWEIGHT
10 Rds
  • 5 Pull-ups
  • 5 Dips
  • 5 Chin-ups
  • 5 Dips
5 Rds
  • 6 Pull-ups
  • 6 Dips
  • 6 Chin-ups
  • 6 Dips
------------------------------------------------

mike_el44
Posts: 80
Joined: Sun Aug 04, 2024 4:19 am

Re: Mike_Training_Log

Post by mike_el44 »

9/8/24

SESSION 1
TIME: 1239 LT
DURATION: 64 minutes
BODYWEIGHT
Performed in the following order
  • 10 Pull-ups + 10 Dips
  • 10 Pull-ups + 10 Dips
  • 1,2,3,4 Pull-up Ladder + 10 Dips
  • 4x (5 Pull-ups + 5 Dips)
  • 2x (1,2,3,4 Pull-up Ladders + 10 Dips)
  • 3x (2 @24kg Pull-up + 10 Dips)
  • 1x (1 @40kg Chin-up + 10 Dips)
  • 2x (2 @32kg Chin-up + 10 Dips)
  • 5x 3 Power Pull-ups
  • 4 Pull-ups
------------------------------------------------

mike_el44
Posts: 80
Joined: Sun Aug 04, 2024 4:19 am

Re: Mike_Training_Log

Post by mike_el44 »

9/9/24

SESSION 1
TIME: 1022 LT
DURATION: 55 minutes
GREEN PROTOCOL/CAPACITY

(as Base Building)
Week 4, Day 1
Strength


BENCH PRESS
warm-up sets
  • 10 @110 (50 kg) lbs # 55%
  • 10 @132 (60 kg) lbs # 66%
main sets
  • 5/5 @160lbs (72.5kg) # 80%
Additional
3 Supersets
  • 15 @132lbs
  • 10 Dips
BACK SQUAT
warm-up sets
  • 10 @100 lbs (40 kg) # 53%
  • 10 @132 lbs (70 kg) # 60%
main sets
  • 5/5 @160lbs (72.5kg) # 72.5%
DEADLIFT
warm-up sets
  • 5 @198 lbs (90 kg) # 41%
  • 5 @220 lbs (100 kg) # 59%
main sets
  • 5 @286 lbs (130kg) # 76%
NOTES
RI 2-3 minutes

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

mike_el44
Posts: 80
Joined: Sun Aug 04, 2024 4:19 am

Re: Mike_Training_Log

Post by mike_el44 »

9/9/24 - Update

SESSION 2
TIME: 1354LT
DURATION: 30 minutes
BODYWEIGHT
4 Rds
  • 1,2,3,4,5 Pull-ups
  • 6 Chin-ups
  • 10+ Dips*
* 10, 12, 15, 15 reps in sets, accordingly

4 Supersets
  • 4 Pull-ups
  • 5 Dips
Wrapped up with
  • 5/3 HLR
------------------------------------------------

mike_el44
Posts: 80
Joined: Sun Aug 04, 2024 4:19 am

Re: Mike_Training_Log

Post by mike_el44 »

9/10/24

SESSION 1
TIME: 1324 LT
DURATION: 35 minutes
BODYWEIGHT
3 Rds
  • 1,2,3,4,5,6 Pull-ups
  • 7 Chin-ups
  • 10/2 Dips
4 Supersets
  • 5 Pull-ups
  • 10 Dips
Wrapped up with
  • 7/3 HLR
------------------------------------------------

mike_el44
Posts: 80
Joined: Sun Aug 04, 2024 4:19 am

Re: Mike_Training_Log

Post by mike_el44 »

9/11/24

SESSION 1
TIME: 525 LT
DURATION: 10 minutes
BODYWEIGHT
10 Supersets, OTM
  • 4 Pull-ups
  • 4 Dips
------------------------------------------------
SESSION 2
TIME: 1051 LT
DURATION: 40 minutes
GREEN PROTOCOL/CAPACITY

(as Base Building)
Week 4, Day 3
Strength


BENCH PRESS
warm-up sets
  • 10/2 @110 (50 kg) lbs # 55%
main sets
  • 5/5 @160lbs (70kg) # 77%
BACK SQUAT
warm-up sets
  • 10/2 @110 lbs (50 kg) # 50%
main sets
  • 5/5 @165lbs (75kg) # 75%
DEADLIFT
warm-up sets
  • 5/2 @220 lbs (100 kg) # 58%
main sets
  • 5 @286 lbs (130kg) # 76%
NOTES
RI 2-3 minutes

------------------------------------------------
SESSION 3
TIME: 1136 LT
DURATION: 24 minutes
BODYWEIGHT
3 Rds
  • 1,2,3,4 Pull-ups
  • 5 Chin-ups
  • 15 Dips
  • 5@2x60lbs (2x27.5 kg) # 61%
3 Supersets
  • 5 Pull-ups/ 5 Chin-ups in the last set
  • 5 Dips
  • 5@2x60lbs (2x27.5 kg) # 61%
------------------------------------------------

mike_el44
Posts: 80
Joined: Sun Aug 04, 2024 4:19 am

Re: Mike_Training_Log

Post by mike_el44 »

9/12/24

SESSION 1
TIME: 954 LT
DURATION: 65 minutes
BODYWEIGHT
13 Rounds
  • 1,2,3,4 Pull-ups
  • 5 Chin-ups
  • 8 Dips
  • 8 @66 lbs (30 kg)
Additional
  • 5/1 Muscle-ups
NOTE
A total of 65 Chin-ups, 130 Pull-ups, 104 Dips, 5 Muscle-ups, 104 Barbell Presses (6 864 lbs. lifted)

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

mike_el44
Posts: 80
Joined: Sun Aug 04, 2024 4:19 am

Re: Mike_Training_Log

Post by mike_el44 »

9/13/24

SESSION 1
TIME: 1008 LT
DURATION: 31 minutes
TB OPERATOR

Week 4, Day 5


BENCH PRESS
warm-up sets
  • 10 @110 (50 kg) lbs # 55%
main sets
  • 5/5 @160lbs (70kg) # 77%
BACK SQUAT
warm-up sets
  • 10 @110 lbs (50 kg) # 50%
main sets
  • 5/5 @165lbs (75kg) # 75%
DEADLIFT
warm-up sets
  • 5 @220 lbs (100 kg) # 58%
main sets
  • 5 @286 lbs (130kg) # 76%
NOTES
RI 2 minutes

------------------------------------------------
SESSION 2
TIME: 1043 LT
DURATION: 47 minutes
BODYWEIGHT
13 Rds
  • 1,2,3 @22 lbs. Pull-ups
  • 4 @22 lbs. Dips
  • 4 @22 lbs. Chin-ups
  • 4 @22 lbs. Dips
------------------------------------------------

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