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  1. #51
    M&S Elite Member Mike8888's Avatar
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    Default Re: Mike's Training Journal

    Wednesday 9.4.13
    Chest and back
    Warm up triset
    Decline pushups 1 x 15
    Overhand pull ups 1 x 10
    Dips 1 x 20
    Bench press 3 x 10, 8, 6
    one arm db rows 3 x 10, 10 8
    Flies 3 x10 Bent Bb rows 3 x 10. 3 sets of crunches and 3 sets hanging leg raises 3 x 15


    Sent from mobile
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  2. #52
    M&S Elite Member Mike8888's Avatar
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    Default

    9.5.13 Thursday
    Legs and Abs
    Squats 4 x 15, 10, 10, 8
    Leg Extensions 4 x 15, 10, 10, 8
    Leg Curls 4 x 15, 10, 10, 8
    Standing Calf Raises 2 x 15, 10
    Seated calf raises 2 x 15, 10
    Crunches on incline bench 3 x 20
    Hanging knee raises 3 x 20
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  3. #53
    M&S Elite Member Mike8888's Avatar
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    Friday 9.6.13
    Day Off
    T.G.I.F.
    Legs were a bit wobbly today after going heavy last night! Thursday is a perfect day to go heavy on legs as Friday is usually a pretty easy work day and soreness doesn't set in until Saturday when I'm off work anyway.
    I'm tipping the scales at 178lbs, a 3lb gain for the week. 190lbs here I come!
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  4. #54
    M&S Elite Member Mike8888's Avatar
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    Saturday 9.7.13
    Chest and Back w/Abs
    Warm up triset
    Decline pushups 1 x 15
    Overhand pull ups 1 x 10
    Dips 1 x 20
    Bench press 3 x 10, 8, 6
    superset with
    one arm db rows 3 x 10, 10 8
    Flies 3 x10
    Superset with
    Bent Bb rows 3 x 10.
    3 sets of crunches and 3 sets hanging leg raises 3 x 15
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  5. #55
    M&S Elite Member Mike8888's Avatar
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    Default

    Sunday 9.8.13
    Legs and Abs
    Squats 4 x 15, 10, 10, 8
    Leg Extensions 4 x 15, 10, 10, 8
    Leg Curls 4 x 15, 10, 10, 8
    Standing Calf Raises 2 x 15, 10
    Seated calf raises 2 x 15, 10
    Crunches on incline bench 3 x 20
    Hanging knee raises 3 x 20
    Feeling Great!
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  6. #56
    M&S Elite Member Mike8888's Avatar
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    Default

    Monday 9.9.13
    Biceps/Triceps and Forearms

    Standing dumbbell curls 4 sets, 15, 10, 10, 8
    Seated dumbbell curls 3 sets, 10, 8, 8
    Concentration curls 3 sets 10
    Tricep extensions 3 sets 10
    Tricep kick backs 3 sets 10
    Wrist curls 4 sets, 15, 10, 10, 8
    Reverse wrist curls 3 sets 10
    ABs
    crunches 3 x 20 hanging leg raises 3 x 15
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  7. #57
    M&S Elite Member Mike8888's Avatar
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    Default

    Tuesday 9.10.13

    Shoulders and Abs
    Seated press 3 x 10
    DB reverse fly 3 x 10, 8, 8
    Military press 4 x 10,8, 8, 6
    DB Laterals 2 x 10
    DB Shrugs 2 x 10
    Upright rows 2 x 10
    super set rows and shrugs
    Crunches 3 x 20
    Hanging knee raises 3 x 15
    Feeling Great!
    Last edited by Mike8888; 09-13-2013 at 07:26 PM.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  8. #58
    M&S Elite Member Mike8888's Avatar
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    Default

    Wednesday 9.11.13

    Chest and Back w/Abs
    Warm up triset
    Decline pushups 1 x 15
    Overhand pull ups 1 x 10
    Dips 1 x 20
    Bench press 3 x 10, 8, 6
    superset with
    one arm db rows 3 x 10, 10 8
    Flies 3 x10
    Superset with
    Bent Bb rows 3 x 10.
    3 sets of crunches and 3 sets hanging leg raises 3 x 15
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  9. #59
    M&S Elite Member Mike8888's Avatar
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    Default

    Thursday 9.12.13

    Legs and Abs
    Squats 4 x 15, 10, 10, 8
    Leg Extensions 4 x 15, 10, 10, 8
    Leg Curls 4 x 15, 10, 10, 8
    Standing Calf Raises 2 x 15, 10
    Seated calf raises 2 x 15, 10
    Crunches on incline bench 3 x 20
    Hanging knee raises 3 x 15
    Weights are going up on all exercises.
    Feeling great!
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  10. #60
    M&S Elite Member Mike8888's Avatar
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    Default

    Friday 9.13.13
    Day off from weights
    I will do 2 sets of crunches and 2 sets of hanging leg raises.
    Still at 178lbs. It has been a good week. Feeling great!
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  11. #61
    M&S Elite Member Mike8888's Avatar
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    Saturday 9.14.13

    Chest and Back w/Abs
    Warm up triset
    Decline pushups 1 x 15
    Overhand pull ups 1 x 10
    Dips 1 x 20
    Bench press 3 x 10, 8, 6
    superset with
    one arm db rows 3 x 10, 10 8
    Flies 3 x10
    Superset with
    Bent Bb rows 3 x 10.
    3 sets of crunches and 3 sets hanging leg raises 3 x 15
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  12. #62
    M&S Elite Member Mike8888's Avatar
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      737,363,891
    • Rep Power
      7,373,650

    Default

    Sunday 9.15.13

    Legs and Abs
    Squats 4 x 15, 10, 10, 8
    Leg Extensions 4 x 15, 10, 10, 8
    Leg Curls 4 x 15, 10, 10, 8
    Standing Calf Raises 2 x 15, 10
    Seated calf raises 2 x 15, 10
    Crunches on incline bench 3 x 20
    Hanging knee raises 3 x 20
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  13. #63
    M&S Elite Member Mike8888's Avatar
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      737,363,891
    • Rep Power
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    Default

    Monday 9.16.13

    Biceps/Triceps and Forearms

    Standing dumbbell curls 4 sets, 15, 10, 10, 8
    Seated dumbbell curls 3 sets, 10, 8, 8
    Concentration curls 3 sets 10
    Tricep extensions 3 sets 10
    Tricep kick backs 3 sets 10
    Wrist curls 4 sets, 15, 10, 10, 8
    Reverse wrist curls 3 sets 10
    ABs
    crunches 3 x 20 hanging leg raises 3 x 15
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  14. #64
    M&S Elite Member Mike8888's Avatar
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    • Rep Power
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    Default

    Tuesday 9.17.13

    Shoulders and Abs
    Seated press 3 x 10
    DB reverse fly 3 x 10, 8, 8
    Military press 4 x 10,8, 8, 6
    DB Laterals 2 x 10
    DB Shrugs 2 x 10
    Upright rows 2 x 10
    super set rows and shrugs
    Crunches 3 x 20
    Hanging knee raises 3 x 15
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  15. #65
    M&S Elite Member Mike8888's Avatar
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    I'm taking a much needed break from lifting and will pick up where I left off next Wednesday. Taking a few vacation days from work as well - Friday 9.20 I turn 52 years old and I have lots of rest and relaxation planned. I look forward to hitting the weights even harder next week.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  16. #66
    M&S Elite Member Mike8888's Avatar
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    Wednesday 9.25.13

    Chest and Back w/Abs
    Warm up triset
    Decline pushups 1 x 15
    Overhand pull ups 1 x 10
    Dips 1 x 20
    Bench press 3 x 10, 8, 6
    superset with
    one arm db rows 3 x 10, 10 8
    Flies 3 x10
    Superset with
    Bent Bb rows 3 x 10.
    3 sets of crunches and 3 sets hanging leg raises 3 x 15
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  17. #67
    M&S Senior Member JamesWarren's Avatar
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    Mike gettin' it done!
    What is cardio? --- http://www.muscleandstrength.com/forum/threads/78127-Cardio-What-is-it?highlight=

    Bodyspace --- http://bodyspace.bodybuilding.com/JBWarren70/

  18. #68
    M&S Elite Member Mike8888's Avatar
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    Thursday 9.26.13

    Legs and Abs
    Squats 4 x 15, 10, 10, 8
    Leg Extensions 4 x 15, 10, 10, 8
    Leg Curls 4 x 15, 10, 10, 8
    Standing Calf Raises 2 x 15, 10
    Seated calf raises 2 x 15, 10
    Crunches on incline bench 3 x 20
    Hanging knee raises 3 x 15
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  19. #69
    M&S Elite Member Mike8888's Avatar
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    Quote Originally Posted by JamesWarren View Post
    Mike gettin' it done!
    Feeling great after a week break! Thanks for stopping by James.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  20. #70
    M&S Elite Member Mike8888's Avatar
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      7,373,650

    Default

    Friday 9.27.13

    Day Off

    Feeling Great!
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  21. #71
    M&S Elite Member Mike8888's Avatar
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    Default

    Saturday 9.28.13

    Chest and Back w/Abs
    Warm up triset
    Decline pushups 1 x 15
    Overhand pull ups 1 x 10
    Dips 1 x 20
    Bench press 3 x 10, 8, 6
    superset with
    one arm db rows 3 x 10, 10 8
    Flies 3 x10
    Superset with
    Bent Bb rows 3 x 10.
    3 sets of crunches and hanging leg raises 3 x 15
    Last edited by Mike8888; 09-28-2013 at 11:09 PM.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  22. #72
    M&S Elite Member Mike8888's Avatar
    • Join Date
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      20+ Years
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    • Training Log
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      737,363,891
    • Rep Power
      7,373,650

    Default

    Sunday 9.29.13

    Legs and Abs
    Squats 4 x 15, 10, 10, 8
    Leg Extensions 4 x 15, 10, 10, 8
    Leg Curls 4 x 15, 10, 10, 8
    Standing Calf Raises 2 x 15, 10
    Seated calf raises 2 x 15, 10
    Crunches on incline bench 3 x 20
    Hanging knee raises 3 x 15
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  23. #73
    M&S Elite Member Mike8888's Avatar
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      737,363,891
    • Rep Power
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    Monday 9.30.13

    Biceps/Triceps and Forearms
    Standing dumbbell curls 4 sets, 15, 10, 10, 8
    Seated dumbbell curls 3 sets, 10, 8, 8
    Concentration curls 3 sets 10
    Tricep extensions 3 sets 10
    Tricep kick backs 3 sets 10
    Wrist curls 4 sets, 15, 10, 10, 8
    Reverse wrist curls 3 sets 10
    ABs
    crunches 3 x 20 hanging leg raises 3 x 15
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  24. #74
    M&S Elite Member Mike8888's Avatar
    • Join Date
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      737,363,891
    • Rep Power
      7,373,650

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    Tuesday 10.1.13
    Shoulders and Abs
    Seated press 3 x 10
    DB reverse fly 3 x 10, 8, 8
    Military press 4 x 10,8, 8, 6
    DB Laterals 2 x 10
    DB Shrugs 2 x 10
    Upright rows 2 x 10
    super set rows and shrugs
    Crunches 3 x 20
    Hanging knee raises 3 x 15
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  25. #75
    M&S Elite Member Mike8888's Avatar
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    Wednesday 10.2.13

    Chest and Back w/Abs
    Warm up triset
    Decline pushups 1 x 15
    Overhand pull ups 1 x 10
    Dips 1 x 20
    Bench press 3 x 10, 8, 6
    superset with
    one arm db rows 3 x 10, 10 8
    Flies 3 x10
    Superset with
    Bent Bb rows 3 x 10.
    3 sets of crunches and 3 sets hanging leg raises 3 x 15
    Feeling STRONG!
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

 

 

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