Milan's Log 07/06

Stationary Biking For Endurance

RPE - Time - Level

1. 3.5 - 5 - L1
2. 5.0 - 5 - L3
3. 6.5 - 3 - L6-L4
4. 5.0 - 3 - L3
5. 7.0 - 3 - L7-L5
6. 5.0 - 5 - L3
7. 3.5 - 5 - L1

Milan's Cardio Log 06/18

Heavy Bag Work

100 reps - Jump Rope

25 - Left Jab
25 - Right Cross
25 - Left Hook
25 - Right Hook
25 - Left Uppercut
25 - Right Uppercut

16 - 4-Punch Combinations

4 - Rounds (2min)
4 - Jump rope ( 30 Seconds)

Milan's Log 06/16

HGM Phase 3: Intermediate/Advanced Workout B

Wide-grip bench press
Set 1 185lbs x 5 reps
Set 2 185lbs x 5 reps
Set 3 185lbs x 5 reps
Set 4 185lbs x 5 reps
Set 5 185lbs x 5 reps

Single-arm dumbbell row
Set 1 70lbs x 5 reps
Set 2 70lbs x 5 reps
Set 3 70lbs x 5 reps
Set 4 70lbs x 5 reps
Set 5 70lbs x 5 reps

Close-grip incline barbell press
Set 1 165lbs x 5 reps
Set 2 165lbs x 5 reps
Set 3 155lbs x 5 reps
Set 4 155lbs x 5 reps
Set 5 155lbs x 5 reps

Hanging Knee Raises
Set 1 BWT x 20 reps
Set 2 BWT x 10 reps
Set 3 BWT x 10 reps

Milan's Cardio Log 06/14

Elliptical Intervals

RPE - Time - Level
3.5 5 3
5 4 5
7 2 5-9
5 4 5
7 2 5-9
5 4 5
3.5 5 3

Milan's Log 06/12

HGM Phase 3: Intermediate/Advanced Workout C

Barbell overhead squat
Set 1 - 125lbs x 5 reps
Set 2 - 125lbs x 5 reps
Set 3 - 125lbs x 5 reps
Set 4 - 125lbs x 5 reps
Set 5 - 125lbs x 5 reps

Dumbbell front squat
Set 1 - 55lbs x 5 reps
Set 2 - 55lbs x 5 reps
Set 3 - 55lbs x 5 reps
Set 4 - 55lbs x 5 reps
Set 5 - 55lbs x 5 reps

Cable Crunch
Set 1 - 100lbs x 10 reps
Set 2 - 150lbs x 10 reps
Set 3 - 150lbs x 10 reps
Set 4 - 150lbs x 10 reps
Set 5 - 150 lbs x 10 reps

Single Leg Calf Raise
Set 1 - 90lbs x 5 reps
Set 2 - 90lbs x 5 reps
Set 3 - 90lbs x 5 reps
Set 4 - 90lbs x 5 reps
Set 5 - 90lbs x 5 reps

Milan's Log 06/01

HGM Phase 3: Intermediate/Advanced Workout B

Wide-grip bench press
Set 1 170lbs x 5 reps
Set 2 170lbs x 5 reps
Set 3 170lbs x 5 reps
Set 4 170lbs x 5 reps
Set 5 170lbs x 5 reps

Single-arm dumbbell row
Set 1 70lbs x 5 reps
Set 2 70lbs x 5 reps
Set 3 70lbs x 5 reps
Set 4 70lbs x 5 reps
Set 5 70lbs x 5 reps

Close-grip incline barbell press
Set 1 155lbs x 5 reps
Set 2 145lbs x 5 reps
Set 3 145lbs x 5 reps
Set 4 145lbs x 5 reps
Set 5 145lbs x 5 reps

Weighted Situp
Set 1 35lbs x 5 reps
Set 2 35lbs x 5 reps
Set 3 35lbs x 5 reps
Set 4 35lbs x 5 reps
Set 5 35lbs x 5 reps

Milan's Log 05/30

HGM Phase 3: Intermediate Workout A

Barbell power clean and push press
Set 1 105lbs x 5
Set 2 105lbs x 5
Set 3 105lbs x 5
Set 4 105lbs x 5
Set 5 105lbs x 5

Snatch-grip deadlift Barbell
Set 1 185lbs x 5
Set 2 165lbs x 5
Set 3 165lbs x 5
Set 4 165lbs x 5
Set 5 165lbs x 5

Wide-grip pullup
Set 1 BWT x 5
Set 2 BWT x 5
Set 3 BWT x 5
Set 4 BWT x 5
Set 5 BWT x 5

Low-to-high reverse woodchopper
Set 1 75lbs x 5
Set 2 75lbs x 5
Set 3 75lbs x 5
Set 4 75lbs x 5
Set 5 75lbs x 5