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Thread: Mike Log

  1. #101
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    I've started doing more planks, side planks especially.

  2. #102
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    Thanks Archer. Me too. I start with a regular plank for about a minute and then hit the sides and then finish with a regular plank. It's such a great workout. The other thing I have been doing is sun gods. I use that to build up everything as if I had to overhaul and tear a ceiling down with a rake or hook. I think that is a great exercise too

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    2/26 legs and shoulders
    squats 130-12, 160-9, 190-6
    leg curl 70-12, 90-9, 110-6
    leg ext 90-12 110-9, 130-6
    standing calf raise 120-20, 200-16, 300-12
    db press 40-12, 45-9, 50-6
    cable side Lat 10-12, 20-8, 30-6
    db side Lat 25-9, 30-6
    upright row EZ bar 60-10, 70-7

  4. #104
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    2/27 chest and tris
    BB Incline 105-12, 115-9, 125-6
    Bench 140-12, 160-9, 170-6
    Fly Deck 70-12, 80-9, 90-7
    DB Overhead Ext 40-12, 45-9
    Dips 15, 15
    Rope PD 40-12, 50-9, 60-6
    50min incline 10 speed 3.6 treadmill
    4 set of 50 crunches
    2 1/2 min planks

  5. #105
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    50 minutes on that treadmill has to be hell

  6. #106
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    Lol. Yes Archer it can be. But then again sometimes when I do it I'm at work. If I'm at the station I will hit the treadmill between calls. And something like today I had PT with the recruits at the academy and then hit the treadmill afterwards because I had some time before they went out into the drill yard. So it kind of works out. Then when I'm home at nights, my wife goes to school at night so I will do the treadmill once the kids go to sleep. It's just easier right now but it can get boring lol

    2/29 cardio
    i did a deck of cards workout with the recruits. Hearts were push-ups, spades were v crunch, clubs were jump squats diamonds were buries. Jokers were what we call 8 count bodybuilders which are brutal. Aces were 15 reps, face cards were 10 and then so on with the numbers. After that we did sun gods and then planks

    then I did 50 min treadmill. Speed of 3.5 incline 14

  7. #107
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    Sounds like that treadmill is working for you, I'm still gonna give you shit about it though!!
    keep at it!!

  8. #108
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    Lol no problem brother. You would be happy tho. I did tell my wife the other day that I have to start running outside more. So I know I have to do it. I have a 4.5 mile route that is a very hilly route. It's a great run. I have to start hitting that route soon

    today I hit back and bis. I will post it tomorrow

  9. #109
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    That deck of cards workout could get brutal!! Thanks for posting up!!
    jahwah is a fictitious name used to portray a made up person for the sole purpose of entertainment. Nothing stated or suggested should be taken seriously as online boards are breeding grounds for false information. Any suggestions, advice or talk of illegal substances is fictitious and should not be taken as fact.

  10. #110
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    Thank you Jahwan. It is a great workout

    3/2 Back/Bis. Light
    pulldowns 35-20, 42.5-16, 50-12
    BB Rows 95-15, 105-13, 115-11
    Incline pull 90-18, 110-15, 120-13
    Bb curl 45-16, 50-13, 55-10
    cable curl 5-20, 10-15, 15-12
    cardio 50min

    3/4 legs/shoulders light
    leg pres with calf raise 180-25, 270- 360-12
    leg curl 50-25, 70-18, 80-12
    leg ext 50-18, 70-15, 90-13
    standing calf raise 2 set 200-20
    Bb press 3 set 95-15
    upright row EZ bar 30-24, 40-18
    cable side Lat 5-12, 10-10
    Db shrugs 60-18, 65-15
    50min cardio

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