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Thread: Mike Log

  1. #11
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    11/8 Shoulders
    DB Press - 40-14 45-11 50-7 55-5
    DB Shrugs - 75-14 80-11 85-9 90-7
    DB Front Raises - 20-9 25-6
    DB Side Lats - 20-12 25-9

    Treadmill - 60min in full turnout gear and SCBA at speed 3.5 and Incline 5.5

  2. #12
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    11/9 Chest
    Bench - 135-12. 155-9. 165-6
    BB Incline - 95-12. 105-9. 115-7
    Cable Fly - 30-12. 40-9. 50-6
    Cybex plate incline machine - 130-10. 110-8. 90-6. (Drop set)

    Abs
    Cable Crunches - 3 sets 50-20
    Weighted side bends - 25-15. 25-12. 25-9
    V - Crunch - 3 sets of 15

    50min treadmill

  3. #13
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    11/10

    Cardio - 60min treadmill

  4. #14
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    nice work Mike...good to see you back at it

  5. #15
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    Thanks Chuck. Just stay on me and make sure I don't fall off again lol.

    11/11 Arms
    BB Curl - 50-12 55-9 60-6
    Hammer Curl (Drop Set) - 35-8 30-8 25-8
    Cable Kneeling Curl - 25-10 30-8 35-6
    Rope Push Down - 30-12 40-12 50-7
    DB Overhead Ext - 25-12 30-10 35-8 40-6
    Dips - 15 15

    Treadmill - 50min

  6. #16
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    11/13 Legs
    Leg Press with calf raise - 270-12 360-9 450-9
    Leg Ext - 90-12 110-9 130-6
    Leg Curls - 70-12 90-9 110-6
    Standing Calf Raises - 120-15. 200-12 300-9
    Abs
    Cable Crunch - 3 sets 50-20
    Weighted side bends - 25-15 25-12 25-9
    v Crunch - 3 sets of 15

    Cardio 60min total -
    Treadmill 25min
    treadclimer 35min

  7. #17
    "The Reaper" MOD
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    keep it up brother....just starting back myself...

  8. #18
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    Thank you JDUB for checking in.

  9. #19
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    11/14 Treadmill 60min
    11/16 Treadmill 60min

    11/17 Back
    BB Bentover rows - 95-12, 105-9, 115-8, 125-6
    Pulldowns - 40-12, 50-9, 60-6
    1 arm DB row - 35-12, 40-9, 45-6
    Deadlifts - 185-9, 205-6

    Treadmill 60min

  10. #20
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    11/17
    cardio treadmill 60min

    11/18 Shoulders
    BB Press - 95-12, 105-9, 115-6
    DB Shrugs - 80-12, 85-9, 90-6
    Side Lats - 20-12, 25-9, 30-6
    Front Raises DB - 20-9, 256

    PT with the recruits which considered push ups, crunches and squats 150 each and 300 Jumping Jack along with Towers to run

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