Thread: Mike's Mad Log
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Old 10-02-2018, 08:02 PM   #1989
Michael A. Jones
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Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,547
Re: Mike's Mad Log

20181002

Weightlifting
Strength Superset
3x5 Bench Press, 200#

3x12 Band pull apart, Red

Hypertrophy Superset
2x10 Pause Bench Press, 150#

2x5 Negative Pull Ups

Triset
4x10 Dumbbell Crush Press, 90#

4x5 Strict Press, 35#

4x10 Single Arm DB Row, 45#

Superset
3x 20 Hammer Curls, 35/30#

3x20 Suspension Triceps Press

Superset
2x10 Push-up with squeeze at the top

2x10 Hex Bar Shrugs, 205#

2x10 per side Clubbell Sequence, 20#

Conditioning
3 rounds Airdyne Tabata
58 cals, 56 cals and 54 cals

Mobility and Strength
Positional Isometric Warm Up
Resistance Band Drills
Band Iron Cross Stretch https://www.youtube.com/watch?v=cVhyuSC0i8g (WSF)
Lat Stretches
Physio Fix ER and IR
Banded Iron Cross Pull Downs https://www.youtube.com/watch?v=1xXRuh_tRZo (WSF)
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