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    Thread: Mitilldawn training log

    1. #31
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      Quote Originally Posted by Mitilldawn320 View Post
      Had a great workout today, awesome pump, naturally it was my bench press day.

      Started with 10 minutes on the elliptical, followed by air squats and pull-ups. I always try to really loosen my back up prior to benching.

      Bench warm up
      95x8
      135x6
      155x6

      Working sets
      185x3
      225x3
      240x9-plus set, was shooting for 8 and got 9
      250x3
      135x20

      Barbell row
      135x8
      155x10
      165x10
      165x10
      165x10
      165x10

      Seated Dumbbell press (typically do barbell overhead, but the racks were taken up)
      50x10
      50x10
      50x10
      50x10
      50x10

      Cable face pull 3 sets of 15 with 40 pounds

      Then I supersets seated dumbbell curls with diamond pushups. 3 sets each. I used 30 pound dumbbells for the curls. First set was 24 reps, and the following 2 sets were for 30 reps. The diamond pushups were for 25 reps

      Lastly, I ran two miles ramping up the speed for a top speed of 10mph and then slowly descended back down to 6mph.
      Man I love to use facepulls they give me awesome pumps


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    4. #32
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      Quote Originally Posted by Mitilldawn320 View Post
      Squat day.

      Normal 10 minutes on the elliptical and another few minutes of warming up.

      Squat warm up
      barx10
      95x8
      135x8
      185x6
      225x5
      Working sets
      245x5
      275x3
      315x5- plus set
      335x1
      345x1
      245x5
      245x5

      Stiff legged Deadlift
      135x10
      155x10
      155x10
      155x10
      155x10

      Abs
      2 sets of 12 ab wheel rollouts
      3 sets of 15 jack knives

      15 minutes on the stair steper
      You do Legs on a good day Sunday and get it over with lol


      Sent from my iPhone using Tapatalk
      “Live for something...or Die for nothing “

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    7. #33
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      Quote Originally Posted by Mitilldawn320 View Post
      Thanks man! Just saw that you also have a training log, I'll definitely start following along.

      Edit: Just saw that it was an old log, with a recent post. If you start one in the future, I'll definitely follow along. Hope your training is coming along well, man!
      That was a cycle log, here's my ongoing daily log since my first day as a member. I moved it to Pomps Place subforum when I became a rep for Mr P. John's Daily Log
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    9. #34
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      Quote Originally Posted by Bullseye Forever View Post
      Man I love to use facepulls they give me awesome pumps


      Sent from my iPhone using Tapatalk
      Definitely one of my favorite exercises for the pump

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    12. #35
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      Quote Originally Posted by JohnMcc View Post
      That was a cycle log, here's my ongoing daily log since my first day as a member. I moved it to Pomps Place subforum when I became a rep for Mr P. John's Daily Log
      Oh gotcha, my bad. I'll definitely start following along though!

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    15. #36
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      Quote Originally Posted by Mitilldawn320 View Post
      Squat day.

      Normal 10 minutes on the elliptical and another few minutes of warming up.

      Squat warm up
      barx10
      95x8
      135x8
      185x6
      225x5
      Working sets
      245x5
      275x3
      315x5- plus set
      335x1
      345x1
      245x5
      245x5

      Stiff legged Deadlift
      135x10
      155x10
      155x10
      155x10
      155x10

      Abs
      2 sets of 12 ab wheel rollouts
      3 sets of 15 jack knives

      15 minutes on the stair steper
      Following! Kick Ass!

      Max

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    18. #37
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      Had one of those workouts today, where every rep feels like straight euphoria.

      Overhead press
      warm up
      barx10
      65x8
      95x5
      working sets
      105x5
      115x3
      135x7
      145x1
      95x8
      95x8

      Tbar rows
      A couple of warm up sets, followed by 5 sets of 10 with 100lbs on the end of the barbell, not counting the barbell. I used the 25lb plates on these for maximum range of motion.

      Db bench press
      First set 60lbs for 10, with a pause at the bottom, followed by 4 sets of 10 with 70lbs with a pause.

      2 sets of facepulls 40lbs for 20 reps

      Superset
      Cable pushdowns 2 sets @70lbs for 20 reps
      Cable curl 2 sets @ 50lbs for 20 reps

      Finished with 15 minutes on stair stepper

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    21. #38
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      Quote Originally Posted by maxmuscle1 View Post
      Following! Kick Ass!

      Max
      Thanks man, glad to have you following!

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    24. #39
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      Quote Originally Posted by Mitilldawn320 View Post
      Oh gotcha, my bad. I'll definitely start following along though!
      No worries bro, I had forgotten about that other one until some bumped it recently. Hell yeah to the facepulls those hit that area of the trap im trying to grow between my scaps great exercise.
      CHECK OUT OUR LATEST PROMO
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      GET SOME!

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    27. #40
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      Quote Originally Posted by Mitilldawn320 View Post
      Definitely one of my favorite exercises for the pump
      Love them


      Sent from my iPhone using Tapatalk
      “Live for something...or Die for nothing “

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