Mirrox Workout Log

[Mirrox]

5 x 60 kg Incline Barbbell Benchpress PR

[Mirrox]

Benchpress
8 x 60 kg
7 x 70 kg
1 x 80 kg ( spotter helped with second rep)
12 x 60 kg

Dont feel like posting the other excercizes . Ill just post once in a while

[Fattgott]

Benchpress
8 x 60 kg
7 x 70 kg
1 x 80 kg ( spotter helped with second rep)
12 x 60 kg

Dont feel like posting the other excercizes . Ill just post once in a while

Nice bench gains, you still doing the same program?

[Mirrox]

Nice bench gains, you still doing the same program?

Tnx mayn, couldve been better if i didnt stop training for 2.5 months. Honestly, I dont really have a program atm. I just do compounds twice a week and a lot of assistence exercizes. Training bodybuilding style :P so no

[Mirrox]

benchpress
5 x 75 kg
10 x 60 kg
5 x 70 kg

going to Rome for a week and will eat horribly there i think so rip gains

[Mirrox]

It's been a while.

03-07-16

Benchpress
5 x 60 kg
2 x 80 kg
4 x 90 kg
7 x 80 kg
4 x 85 kg
8 x 70 kg

Bent over Row
12 x 45 kg
10 x 55 kg
8 x 65 kg
6 x 70 kg

Pullups
8 x BW
8 x BW
5 x BW

Skullcrushers, Lateral Raises, Concentration Curls

[Mirrox]

04-07-16

Squat
5 x 100 kg
1 x 110 kg
12 x 80 kg
3 x 90 kg

Deadlift
8 x 70 kg
3 x 110 kg
3 x 110 kg
6 x 70 kg

Calf raises, Leg extensions, Abs


06-07-16

Benchpress
2 x 95 kg
5 x 85 kg
8 x 75 kg

Bent over Row
12 x 47.5 kg
10 x 57.5 kg
8 x 67.5 kg
6 x 72.5 kg

Pullups (hammer grip)
9 x BW
6 x BW + 10 kg
5 x BW + 10 kg

Skullcrushers, Curls, Lateral Raises

[Mirrox]

09-07-16

Squat
3 x 105 kg
7 x 90 kg
7 x 85 kg

Deadlift
5 x 90 kg

Calf Raises, Abs

doing deadlifts light because of pain in the past.

[Mirrox]

10-08-16

Benchpress
9 x 80 kg PR

[Mirrox]

17-08-16

Benchpress
5 x 82.5 kg
5 x 82.5 kg
5 x 82.5 kg

Dumbbell Shoulder Press
8 x 20 kg
8 x 20 kg
8 x 20 kg

Bent over Row
12 x 55 kg
10 x 65 kg
8 x 75 kg
6 x 80 kg

Pullups
6 x BW
5 x BW + 10 kg
7 x BW + 5 kg

Curls, Skullcrushers, Lateral Raises

[Mirrox]

18-12-16

Benchpress
3 x 90 kg
2 x 100 kg
3 x 90 kg
3 x 90 kg
3 x 90 kg
3 x 90 kg

[Mirrox]

16-05-17

Preworkout : 1 scoop C4

Squat
8 x 20 kg
8 x 40 kg
5 x 60 kg
3 x 80 kg
1 x 100 kg
4 x 117.5 kg PR
5 x 110 kg
8 x 80 kg

Leg Curl
12 x 39 kg
12 x 49 kg
12 x 56 kg
8 x 63 kg

Calf Raises
3 x 15-20

Bodyweight = around 81.5 kg / 180 lbs

[Mirrox]

Benchpress
2 x 3 x 60 kg + Red bands
7 x 3 x 50 kg + Red bands

Low pin press
6 x 80 kg
8 x 70 kg

JM press
3 x 10 x 30 kg

Pullup
5 x BW
5 x BW + 10 kg
4 x BW + 20 kg
6 x BW + 10 kg
6 x BW

Cable Row
10 x 57 kg
9 x 67 kg
6 x 77 kg

Band Rear delt
3 x 15

Fat grip Curls
10 x 27.5 kg
6 x 32.5 kg
6 x 32.5 kg
8 x 30 kg

Lateral raises
15 x 5 kg
12 x 7.5 kg
10 x 10 kg

[Mirrox]

Box Squat with blue bands
12 x 2 x 60 kg very light, working on acceleration.

Hacksquat
3 x 6 x 150 kg

[Mirrox]

Squat with knee wraps
3 x 60 kg
3 x 65 kg
3 x 70 kg
3 x 75 kg
3 x 80 kg
3 x 85 kg
3 x 90 kg
3 x 95 kg
3 x 100 kg
3 x 105 kg
3 x 110 kg
2 x 115 kg
2 x 120 kg

reverse hyper
4 x 8 x 20 kg

[Mirrox]

Benchpress + red bands
10 x 3 x 52.5 kg first 4 sets about 30 seconds rest, other sets 1 minute rest. Very easy. Just for explosiveness.

Dumbbell Benchpress speed work
4 x 10 x 20 kg

JM Press
4 x 10 x 32.5 kg

Dumbbell Shoulder Press
2 x 10 x 15 kg

[Mirrox]

Dynamic


Squat + green bands
12 x 2 x 62.5 kg (last set green and blue bands)

Deadlift + red bands
6 x 3 x 80 kg

Box jump
4 x 4

Inverse hamstring curl
4 x idk how many reps. Did more negatives than full reps.

Standing Cable Crunch
4 x 10

[Mirrox]

ME day

Benchpress with Red bands
3 x 60 kg
3 x 65 kg
3 x 70 kg
3 x 75 kg
3 x 80 kg
3 x 85 kg
2 x 90 kg

Benchpres
3 x 90 kg
3 x 95 kg
2 x 100 kg ( PR because bodyweight is now 75.7 kg. When i got this for the first time i weighed 78.3 kg )

Incline CGBP
1 x 10 x 40 kg
3 x 6 x 60 kg

JM Press
1 x 10 x 30 kg
2 x 6 x 40 kg
1 x 10 x 30 kg

[Mirrox]

Max effort

Squat
3 x 60 kg
3 x 70 kg
3 x 80 kg
3 x 85 kg
3 x 90 kg
3 x 95 kg
3 x 100 kg
3 x 105 kg
3 x 110 kg
3 x 115 kg
3 x 120 kg PR
2 x 125 kg PR
1 x 130 kg PR

Barbbell Row
5 x 60 kg
5 x 70 kg
5 x 80 kg
5 x 90 kg
5 x 100 kg
3 x 8 x 80 kg middlefinger on ring

Reverse Hyper
10 x 20 kg
10 x 30 kg

[Mirrox]

Max effort

Benchpress slingshot
3 x 80 kg
3 x 85 kg
3 x 90 kg
3 x 95 kg
3 x 100 kg
3 x 105 kg
1 x 110 kg
3 x 107.5 kg PR

Pin press low
5 x 60
5 x 70
4 x 80
2 x 90
12 x 60

Incline cgbp (about 30 degrees)
3 x 8 x 60

BW : 76.3 kg

[Mirrox]

DE

Benchpress + red band
12 x 2 x 50 kg

pin press low
4 x 10 x 60 kg

Tricep pushdown
1 x 15 x 15 kg
2 x 15 x 21 kg
1 x 10 x 21 kg

Short workout, didnt feel too well

[Mirrox]

Bench
3 x 60
3 x 70
3 x 80
3 x 85
3 x 90 from here using slingshot
3 x 100
2 x 105 terrible
5 x 100


Jefferson block pull below the knee
3 x 140 left
1 x 180 left
1 x 180 right
3 x 140 right

Medium Pin press
5 x 80
3 x 90
2 x 90 with blue band
4 x 80 with blue band

Dumbbell Row
5 x 37.5
5 x 50
8 x 37.5
8 x 37.5

[Mirrox]

Dumbbell bench 60 sec rest
3 x 12 x 25 kg

One arm Tbar row
3 x 12 x 60 kg

Lat pulldown
3 x 15 x 47 kg

Barbbell power shrug
3 x 20 x 100 kg

Farmer walk
2 x 50 meter x 40 kg each hand

Tricep pushdown 30 sec rest
9 x 15 x 10 kg

Squat + green band 40 sec rest
9 x 2 x 70 kg

[Mirrox]

Low Pin press + red bands
6 x 40
6 x 50
5 x 60

Low Pin Press
6 x 60
6 x 70
6 x 80

JM Press
8 x 40
2 x 45 lol
5 x 35

Calves 2 sec rest at bottom. Slow.
15 x 25
10 x 25
10 x 25

Standing Rope Crunch
3 x 15 x 28

[Mirrox]

low pin press
3 x 60
3 x 70
3 x 80
3 x 85
3 x 90
3 x 95

jefferson block pull below knee
3 x 140 right
1 x 160 left
1 x 180 right
1 x 200 right
5 x 140 (4 right, 1 left)

barbbell row
12 x 70
10 x 75
8 x 80
6 x 85
4 x 90

dips
8 x bw
5 x 10
5 x 15

dips with slingshot
5 x 20
5 x 30
5 x 40
2 x 50