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Mowgli's Training Log


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Pre-workout

14.5 g amino

2 veggie caps of L-carnitine + green coffee extract

 

Post-workout

7 g creatine hcl

 

*weight is in lbs.

 

5 min warmup

 

Rev.grip bent over rowa

10x 165

9x185

5x225

Immediately after 8x, 10x, 12x, - 185, 135, 115

 

Pull downs

12x90

8x115

5X140

Immediately after 5x, 5x, 15x, 12x, - 115, 90, 45, 70

 

Rows

16X90

10X140

10X150

4X175

Immediately after 16x90

 

One arm dumbbell row

2x20 - 50

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5 min warmup

Mini super sets

Set 1:

Dumbell side raises

15x15lbs

10x20

10x30

 

3setsx25x45lbs plate each arm

 

Set2:

Bar shrugs

10x205

10x225

10x225

 

Standing shoulder press bar

10x105

10x95

8x95

 

Set3:

Bar shrugs (behind the legs)

10x225

10x225

10x225

 

Standing shoulder press bar (behind neck)

10x95

8x95

6x95

---

Bar 45lbs until failure

 

Wide grip shrugs

135 until failure

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Thursday:

2.6 mile run

 

Friday:

5 min jogging warm up

 

Supert set 1:

Hammer curls

10x30

8x35

6x40

 

Skull crushers

10x60

10x70

6x80

 

Set 2:

Dumbell curls

10x35

10x35

10x35

 

Tricep pushdown

10x65

8x90

5x100

 

Set 3:

Reverse grip curls barbell

10x40

8x50

6x70

 

Dumbell standing tricep extensions

20x20

20x20

20x20

 

Burn outs with dumbel curls

15 lbs to 10 lbs

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Warm up

 

Flat bench

10x155

8x175

5x185

 

Decline bench machine

Weight is on each arm

12x70

10x90

6x105

Drop set until failure

 

Cable flys

10x45

10x35

10x30

5x60

 

Incline bench press

10x115

6x135

5x135

8x115

 

Flat bench burn outs

130lbs

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  • 1 year later...

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