Benmacs Training Journal
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| BenMac |  | ... | 23-09-2015 @ 06:51 |
 'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Wednesday 23rd September Lat PD - 5 x 10 x 64kgs Low NG Row - 5 x 10 x 70kgs DB Front Raise - 5 x 10 x 10kgs Flat Bar Cable Curl - 3 x 10 x 45kgs, 1 x 10 x 40kgs, 1 x 10 x 35kgs Cable Tricep - 1 x 10 x 35kgs, 1 x 10 x 40kgs, 3 x 10 x 45kgs Flat Bench Cable Flyes - 3 x 10 x 15kgs Foam rolling. | ||
| BenMac | | ... | 25-09-2015 @ 08:29 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Friday 25th September Squats Bar 5 x 60kgs 5 x 80kgs 5 x 100kgs 5 x 120kgs 4 x 145kgs 4 x 145kgs Deads 5 x 60kgs 5 x 100kgs 5 x 120kgs 5 x 140kgs 2 x 170kgs 2 x 170kgs Foam rolling | ||
| BenMac | | ... | 26-09-2015 @ 11:43 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Saturday 26th September Bench Bar 5 x 40kgs 5 x 60kgs 3 x 70kgs 3 x 80kgs 3 x 90kgs 3 x 105kgs 3 x 105kgs 3 x 105kgs 1 x 105kgs paused Face Pulls / Shoulder Dislocations 5 x 12 x 35kgs / 5 x 12secs x broomstick Plank, press ups, ab cradle DB Shrugs 8 x 37.5kgs 4 x 8 x 32.5kgs | ||
| BenMac | | ... | 28-09-2015 @ 07:17 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Monday 28th September Squats Bar 5 x 60kgs 2 x 80kgs 2 x 100kgs 2 x 120kgs 2 x 140kgs 2 x 152.5kgs 2 x 152.5kgs Bench Bar 5 x 40kgs 5 x 60kgs 1 x 80kgs 1 x 90kgs 1 x 100kgs 1 x 110kgs F x 120kgs - failed it in my head the second I unracked it  2 x 107.5kgs | ||
| BenMac | | ... | 30-09-2015 @ 07:00 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Wednesday 30th September Deads 5 x 60kgs 3 x 100kgs 3 x 120kgs 3 x 140kgs 3 x 160kgs 2 x 180kgs 2 x 180kgs 1 x 180kgs Strict Press / Strict Curl 5 x 40kgs / 8 x 30kgs 5 x 50kgs / 8 x 30kgs 5 x 60kgs / 8 x 30kgs 1 x 70kgs / 8 x 30kgs | ||
| BenMac |  | ... | 01-10-2015 @ 06:58 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Thursday 1st September Squats Bar 5 x 60kgs 3 x 80kgs 3 x 100kgs 3 x 120kgs 3 x 140kgs 3 x 152.5kgs 1 x 152.5kgs paused DB Shrugs 3 x 10 x 32.5kgs DB Front Raise / Side Raise 3 x 6 x 10kgs / 3 x 6 x 8kgs Ski Erg 500m - 2 mins | ||
| BenMac | | ... | 02-10-2015 @ 20:43 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Friday 2nd October Bench Bar 5 x 60kgs 1 x 80kgs 1 x 90kgs 1 x 100kgs 1 x 110kgs F x 120kgs f**ks ssssssake 3 x 100kgs Inc DB Flye 3 x 8 x 12.5kgs FTOH EMOM 1 x 70kgs - 10 rounds Plank | ||
| BenMac | | ... | 06-10-2015 @ 06:48 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Post Edited: 08.10.2015 @ 14:57 PM by BenMac Tuesday 6th September Squats Bar 3 x 40kgs 3 x 60kgs 3 x 80kgs 3 x 3 x 105kgs Power Clean into Front Squat 3 x 1 x 70kgs Power Clean into Strict Press 4 x 5 x 60kgs | ||
| BenMac | | ... | 08-10-2015 @ 14:59 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Thursday 8th October Bench bar 5 x 60kgs 5 x 70kgs 3 x 80kgs 3 x 90kgs 1 x 100kgs 1 x 110kgs 5 x 100kgs 5 x 100kgs 5 x 100kgs Decline Smith Bench 8 x 60kgs 8 x 70kgs 8 x 80kgs 5 x 90kgs 5 x 90kgs 5 x 90kgs Some cheaty 22.5kgs DB curls inbetween sets Hammer Strength Shrugs 3 x 10 x 25kgs each side A Savage workout. | ||
| BenMac | | ... | 09-10-2015 @ 07:08 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Squats Bar 4 x 60kgs 4 x 80kgs 3 x 4 x 105kgs BTN Press 3 x 60kgs 3 x 70kgs Concept II Row 8 mins - 2008m Plank 1min 15secs | ||
| BenMac | | ... | 14-10-2015 @ 06:47 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Wednesday 14th October Squats Bar 5 x 70kgs 3 x 90kgs 3 x 110kgs 1 x 150kgs 1 x 170kgs Leg Press 4 x 10 x 200kgs Strict Press 1 x 60kgs 1 x 65kgs 1 x 70kgs 1 x 75kgs | ||
| BenMac | | ... | 16-10-2015 @ 06:40 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Spoto Press 8 x 60kgs 8 x 70kgs 5 x 80kgs 5 x 90kgs 5 x 90kgs 5 x 90kgs 5 x 90kgs Inc DB Flyes 4 x 10 x 8kgs Decline Smith Press 8 x 50kgs 8 x 60kgs 8 x 80kgs (wg) 8 x 80kgs (ng) 8 x 80kgs (wg) 8 x 80kgs (ng) Smith Shrugs 4 x 8 x 60kgs | ||
| BenMac | | ... | 20-10-2015 @ 06:55 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Tuesday 20th October Squats Bar 5 x 60kgs 5 x 80kgs 3 x 100kgs 3 x 120kgs 5 x 135kgs 5 x 135kgs Strict Press Bar 8 x 40kgs 8 x 50kgs 5 x 60kgs 4 x 60kgs 5 x 60kgs 4 x 60kgs | ||
| BenMac | | ... | 21-10-2015 @ 06:50 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Wednesday 21st October Lat PD - 5 x 10 x 54kgs Low NG Row - 5 x 10 x 63kgs DB Front Raise - 5 x 10 x 8kgs DB Shrugs - 3 x 10 x 22.5kgs Flat Bar Cable Curl - 5 x 10 x 35kgs | ||
| BenMac | | ... | 23-10-2015 @ 06:48 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Friday 23rd October Squats Bar 3 x 60kgs 3 x 100kgs 3 x 120kgs 5 x 135kgs 5 x 135kgs 5 x 135kgs 3 x 135kgs 3 x 135kgs | ||
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