Mike's 2010 Training Log.

[Reptar]

Honestly, Mike... You're going to get kicked out if you keep bending all the bars like that, you beast of a man!

Training's looking good, man. Congratulations on the chin up PB, very impressive weight.

[mikes1990]

Chest:

Incline Bench
Bar x10
40kg x10
67.5kg x5
77.7kg x3
87.5kg x6

Flat DB Presses
30kgs x10
40kgs x5
45kgs x6
Drop Set - 40kgs x8, 30kgs x6, 20kgs x13

Dips/ Hanging Leg Raises
BW x5
BW+20kg x5
BW+40kg x5
BW+50kg x5
BW+20kg x19
BW x36
- Each set supersetted with 15 BW HLRs.

Low to High Cable Crossovers
Lvl, 3 x20 x 3 sets

Seated Calf Raises/ Turkish Get Ups
30kg x15
50kg x15
60kg x12
50kg x20
- Each set supersetted with 3 TGUs each side with a 16kg KB.

Ok session. Did better on dips this week. Hadn't done tgus in ages, so was pleaqsnatly surprised that they weren't too hard.

0630
5 eggs, mushrooms, peppers, tomatoes, handful of parmesan, 30g brazils, 4 fish oils.

0900
250g cottage cheese, 100g berries, 30g cashews.

1030 (During WO)
50g whey, 40g dextrose, 10g leucine, 10g cm, in 200ml tropical juice.

1230
1 large sweet potato, 6 meatballs, peppers, onions, 3 plums.

1530
1 tin tuna, 3 ryvitas, 1 tbsp evoo, 4 fish oils.

1900
1 turkey steak, 2 slices prosciutto, broccoli, green beans, courgette, leeks, 1 tbsp evoo.

2200
250g quark, 2 tbsps PB, 4 fish oils.

[mikes1990]

Honestly, Mike... You're going to get kicked out if you keep bending all the bars like that, you beast of a man!

Training's looking good, man. Congratulations on the chin up PB, very impressive weight.

I'd like to say it was me who bent the bar, but unfortunately I think it's more likely to be the guy who trains there who recently won a powerlifting comp with a 300kg dead!
Cheers, just need to get my other lifts up now!

[mikes1990]

Rest day, should have done some cardio really.

0900
2 homemade protein pancakes with PB and blueberries, 4 fish oils.

1200
2 small sweet potatoes, 6 meatballs, broccoli.

1500
1 tin tuna, 3 ryvitas, spinach, peppers, tomatoes, handful of cheddar, 2 tbsps evoo, 1 glass whole milk, 2 plums, 4 fish oils.

1800
50g brazils.

2000
1 salmon fillet, courgette, red onion, peppers, carrots, broccoli, 1 tbsp evoo.

2230
250g quark, 50g cashews, 4 fish oils.

[mikes1990]

Legs:

Front Squats
Bar x5
60kg x5
85kg x5
95kg x3
107.5kg x4

Back Squats
60kg x5
100kg x1
107.5kg x10 x 3 sets

Unilateral Leg Extensions/ Standing Leg Curls
(reps per leg)
Lvl. 5 x10/ Lvl. 2 x10
Lvl. 6 x10/ Lvl. 2 x15
Lvl. 6 x12/ Lvl. 3 x12
Lvl. 5 x15/ Lvl. 3 x15

Leg Extensions/ Lying Leg Curls
Lvl. 10 x18/ Lvl. 6 x16

Stiff Legged Deadlifts
60kg x8
100kg x8
110kg x8
120kg x8

Tough session, but really pleased with the numbers. Same number of reps on the front squat as last week, but with 5kg more on the bar. SLDLs were also taken a lot lower - plates about half an inch above the floor.

0900
5 eggs, spinach, peppers, kidney beans, handful of cheddar, 30g cashews, 2 plums, 4 fish oils.

1130 (During WO)
50g whey, 40g dextrose, 10g leucine, 10g cm, in 200ml tropical juice.

1330
250g water buffalo mince, 1 large sweet potato, broccoli, onions.

1630
300g cottage cheese, 30g whey, 2 tbsps PB, 1 apple, 100g berries, 4 fish oils.

2000
Homemade moussake, handful of feta, green salad, 4 fish oils.

2230
250g quark, 50g walnuts.

[mikes1990]

Shoulders/ Arms:

Mil. Press/ Standing Calf Raises
Bar x10/ 40kg x8
Bar x10/ 80kg x8
40kg x5/ 120kg x8
50kg x2/ 140kg x8
55kg x2/ 160kg x8
60kg x2/ 170kg x10
67.5kg x3/ 120kg x25

Seated DB Presses
25kgs x8
30kgs x5
35kgs XFAIL ???
20kgs x16

DB Laterals/ Bent Over Cable Laterals
10kgs x20/ Lvl. 3 x20
15kgs x10/ Lvl. 4 x10
15kgs x12/ Lvl. 4 x12

Decline Close Grip Bench/ Machine Preacher Curls
60kg x10
70kg x10
80kg x10
90kg x10
60kg x14
- Each set supersetted with 10-12 curls, with 30kg but changing the emphasis of the point of most resistance each set.

Incline Fat Gripz DB Curls/ Overhead Rope Extensions
12.5kgs x12/ Lvl. 7 x15
12.5kgs x12/ Lvl. 8 x15
12.5kgs x12/ lvl. 9 x15

Really pleased with mil. presses. Think I've finally found the right set up - false grip, and feet very close together. I was amazed that the 35kg DBs wouldn't even go up for one rep when I hit 8 reps with the 32.5s last week. I think it's definitely a mental thing - I tried 3 times and they just wouldn't budge. Might build up to a couple of sets of 10 with the 32.5s before I try the 35s again. Everything else was fine. Decline CGBP was good, but didn't have time for core work, so will do a bit over the weekend.

0730
100g oats, 30g whey, whole milk, 1 tbsp PB, 4 fish oils, 2 plums.

0945 (During WO)
50g whey, 40g dextrose, 10g leucine, 10g cm, in 200ml juice.

1130
250g water buffalo mince, peppers, spinach, 100g oats, whole milk, handful of raisins, 1 tbsp PB.

1315
200g cottage cheese, 100g berries, 4 fish oils.

1545
1 tin tuna, peppers, tomatoes, spinach, handful of grated cheddar, 1 tbsp evoo, 3 ryvitas.

1900
Chicken and pork with stir fried peppers, courgette, broccoli, carrot, onion, handful of cashews, and 1 tbsp evoo.

2230
250g quark, 50g walnuts.

[mikes1990]

Back (Deload Week)

Fat Gripz Deads/ Donkey Calf Raises
60kg x5/ 40kg x12
100kg x5/ 80kg x12
100kg x4 +1 without FGs/ 120kg x12
100kg x5/ 150kg x12
100kg x5/ 120kg x17
100kg x5/ 80kg x36

Chins
BW x10
BW+20kg x5
BW+40kg x3
BW+55kg x2
BW x18

Kroc Rows/ V-Ups
60kg x20/ x20
70kg x20/ x20

Shrugs/ Face Pulls/ Single Leg Jacknives
120kg x20/ Lvl. 8 x20/ 10 each leg
160kg x20/ Lvl. 8 x20/ 10 each leg

Really tough session. Deloading on main exercises this week, so going for a light 5x5 on each one, but the session was still hard. FGs kicked my arse - grip was knackered by the end, and felt like I was going to spew!

0630
5 eggs, peppers, onions, tomatoes, 50g cashews, 4 fish oils.

0845 (During WO)
50g whey, 40g dextrose, 10g leucine, 10g cm, in 200ml fruit juice.

1100
2 sweet potatoes, 6 meatballs, peppers, mushrooms, onions.

1400
300g cottage cheese, 50g mixed nuts, 1 apple, 100g berries, 4 fish oils.

1700
1 tin tuna, 2 tbsps evoo, handful of cheddar, 4 fish oils, 2 kiwis.

2000
1 chicken breast, bacon, courgette, tomatoes, 2 tbsps pesto.

2230
250g quark, 30g whey, 2 tbsps PB.

[mikes1990]

Chest:

Incline Bench (Deload)/ Seated Calf Raises
60kg x5 x 5 sets/ 30kg x12, 50kg x12, 60kg x12, 50kg x20, 30kg x50.

Flat DB Press
30kgs x10
40kgs x5
45kgs x5
Drop Set - 40kgs x8, 30kgs x7, 20kgs x14.

Dips/ Cable Crunches
BW x5
BW+25kg x5
BW+50kg x6
BW+25kg x22
BW x35
- Each set supersetted with 12 cable crunches.

Low to High Cable Crossovers/ Russian Twists
Lvl. 3 x10
Lvl. 4 x10
Lvl. 5 x12
Lvl. 3 x25
- Each set supersetted with 10 Russian twists with an 8kg med. ball.

Dissapointed with DB presses, but dips were good. The top set was a lot smoother, and was hoping for 7 or 8, but 6 will do.

0630
5 eggs, peppers, mushrooms, 50g cashews, 4 fish oils.

0845 (During WO)
50g whey, 40g dextrose, 10g cm, 10g leucine, in 200ml tropical fruit juice.

1100
6 meatballs, 1 large sweet potato, broccoli, 1 glass whole milk.

1400
1 tin tuna, onion, peppers, 1 tin sweetcorn, 3 ryvitas, 2 tbsp evoo, handful of cheddar.

1700
250g Greek yoghurt, 100g berries, 1 apple, 4 fish oils.

2000
Salmon and coconut curry with green beans and onions.

2230
250g quark, 2 tbsps PB.

[mredanderson]

Mike I may actually print out your latest blog post on low fat diets and hand it to several people I know, its that good!

[mikes1990]

Legs:

Back Squats
Bar x5
60kg x3
100kg x1
110kg x10 x 3 sets

Front Squats
(Deloaded - sets 1, 2, 3 and 5 done without hands)
60kg x5 x 5 sets

Leg Extensions (Using a 4 second negative)
Lvl. 5 x15
Lvl. 7 x15
Lvl. 9 x15
Lvl. 11 x15
Lvl. 5 x28

Seated Leg Curls/ Hanging Leg Raises
57kg x15
71kg x15
84kg x12
71kg x20
- Each set supersetted with 12 HLRs with a 10kg DB between feet.

Stiff Legged Deadlifts
100kg x5
120kg x5
135kg x6
100kg x12

Good session. Back squats were solid, front squats were obviouslyt pretty easy - as is the idea of a deload, but did most of them without gripping the bar, to try and make sure the bar's sitting along my clavicle properly. Machine work and SLDLs was tough, but pleased with it.

0900
5 eggs, mushrooms, tomatoes, onion, handful of grated cheddar, 1 tbsp PB, 4 fish oils.

1130
300g cottage cheese, 30g mixed nuts, 100g berries, 4 fish oils.

1345 (During WO)
50g whey, 40g dextrose, 10g cm, 10g leucine in 200ml tropical juice.

1600
250g venison mince, 2 sweet potatoes, peppers, 1 glass whole milk, 2 plums.

1930
Pork chops with homemade apple sauce, mixed veg, 4 fish oils, and may add some carbs here as I'm a bit low on cals for the day.

2200
250g quark, 50g coconut.