Thread: Mitilldawn training log

Originally Posted by JohnMcc

Following along, I like your goals very similar to my own. I look forward to seeing your progress.

Thanks for following along!

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.

Today was everyone's favorite day, squat day.

10 minutes on elliptical, followed by some dynamic warm up movements.

Squats warm up
95x8
135x8
185x6
205x3

working sets
225x3
265x3
295x8- the last rep was a son of a bitch, my form broke down a bit, I allowed my head to pop up putting stain on the neck, but overall I was happy to hit 8
305x3

225x5 3 second pause at bottom
22x5 3 second pause
225x5

Rather than my usual conventional deadlifts, I did straight legged deadlifts, I feel that my hamstrings need more emphasis in my accessory work.
5 sets of 10 at 135

Mason twists with 25lb plate 4 sets of 10 reps per side.

1.5 mile run with addition 1 mile of walking to finish up.

While I was running I had an ache in my left nipple, which has been reoccurring, when I got my blood work back last week my estradiol was at 51. Prior to that I was only taking .25mg of arimidex every Monday and Thursday, since I have bumped it up to .5mg, so hopefully that clears up any issues that could have been forming. I don't have any hard lumps around my nipples, so I'm not too concerned, although if anyone has any advice or guidance, I'd be more than happy to hear it.

Gyno Reduction Protocol check this thread out brother

Originally Posted by Marine

Gyno Reduction Protocol check this thread out brother

Thanks man! I'll do that

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So I actually did my overhead press yesterday, but didn't get a chance to post it until now.

Warmed up with 10 minutes on elliptical, and did some dynamic movements.

Overhead press warm up
barx10
65x10
75x8
Working sets
95x3
115x3
125x9-plus set
135x3
95x5
95x5
95x5

Lat pulldown
80x10
100x8
Working sets
120x10 followed by 4 sets of 10 at 130.

Dumbbell bench
Warm up
50x10
50x8
For my working sets I did 5 sets of 10 with 60s pausing at the bottom of the rep. I had been doing 5 sets of 10 with 80s but wanted to scale back a bit on the weigh, and I also cut some of the other accessory (arms and shoulders) I've been doing lately. Just want to provide a little extra room for recovery.

I finished with 10 minutes on elliptical. Yesterday, I also upped my calories to 3600.

Today is a non-lifting day. So I did 15 minutes on the elliptical and 15 minutes of yoga.