Mitilldawn training log

**Bullseye Forever** · 02-22-2021, 01:54 AM

Originally Posted by Mitilldawn320

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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**Bullseye Forever** · 02-22-2021, 01:55 AM

Originally Posted by Mitilldawn320

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

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**JohnMcc** · 02-22-2021, 02:25 AM

Originally Posted by Mitilldawn320

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. https://brotherhoodofpain.com/pomps-place/6...ml#post1209530

**Mitilldawn320** · 02-23-2021, 12:08 AM

Originally Posted by Bullseye Forever

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

**Mitilldawn320** · 02-23-2021, 12:09 AM

Originally Posted by JohnMcc

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. https://brotherhoodofpain.com/pomps-place/62686-johns-daily-log.html#post1209530

Oh gotcha, my bad. I'll definitely start following along though!

**maxmuscle1** · 02-23-2021, 12:09 AM

Originally Posted by Mitilldawn320

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

**Mitilldawn320** · 02-23-2021, 12:16 AM

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

**Mitilldawn320** · 02-23-2021, 12:17 AM

Originally Posted by maxmuscle1

Following! Kick Ass!

Max

Thanks man, glad to have you following!

**JohnMcc** · 02-23-2021, 01:11 AM

Originally Posted by Mitilldawn320

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.