mk53220 Training Log

[mk53220]

Routine:
Mon:
Hang Snatch: 3x5
Power Cleans: 5x3
Squats: 2x8
DB Row: 3x10
Back Hypers:3x10x medi Ball
Leg Press: 2x8

Tues:
Bench Press: 2x10, 2x8
DB Incline: 3x10
medi ball Pushup: 2x10
DB Fly: 2x10
DB Back Flys: 2x10
Planks: 3x30sec
Side Bridge: 2x30sec ea side
Supermans: 3x30sec

Wed: Sparq

Thurs:
Hang Snatch: 4x5
Hang Clean: 4x3
Squat: 2x8, 2x6
Step Ups:2x8
Deadlift: 2x6
Front Lat Pulldowns: 3x10
Glute-bridge march: 2x8
Mediball swings: 2x10
Medi ball woodchops: 2x10

Fri:
Power Shrug: 3x10
Bench Press: 1x10, 1x8, 2x6
Close grip bench: 4x5
DB Shoulder press: 2x10
Tricep Kickbacks: 3x10
Barbell Curl: 3x8
Dips: 3x10
Palm down barbell forearm curls: 2x8
Palm up barbell forearm curls: 2x8

No set diet, just avoid the bad stuff.

[mk53220]

April 9, 07
Hang Snatch: 2x5x115, 1x5x125
Power Clean: 2x3x125, 2x3x145
Squat: 1x8x175, 1x8x235
Barbell Row: 1x10x105, 2x10x125
Leg Press: 2x8x290
Calf Raises: 3x15x230
Hypers: 3x10
HIT 7 mins

[mk53220]

Bench: 2x10x185, 2x6x205
DB Incline: 3x10x50's
MediBall PushUps: 3x12
DB Fly: 1x10x35, 1x10x40
DB Back Flys: 3x10x20
Plank
Side Bridge
Standing on stability ball (not sure what they are called)

[mk53220]

Power cleans: 4x3x165
Deads: 2x10x185
Stability ball squats:3x15
Lunge and Twist: 3x15xmediball
Latt Pulldowns: 3x10x90
Swings: 3x10x35lb plate
Swiss Ball Knee Tuck: 3x10


Ran out of time to do step ups and the squat rack was broke.

[mk53220]

Wed: April 13th
Power Shrugs: 3x10x205
Bench Press: 1x10x185, 1x8x205, 2x6x205
DB Shoulder Press: 2x10x50's
DB Tricep Kickbacks: 3x10x15's
Dips: 2x10
Forearm Curls: 3x15x15's
Front Forearm Curls: 3x15x15's