Benmacs Training Journal
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PhillippeHalter18/06/15 @ 23:36
BenMac22/06/15 @ 18:24
Monday 22nd June
Tabata Workout
8 sets per exercise - 20 secs on, 10 secs rest. 30 secs changeover time between exercises.
1. 40kgs bench
2. 9kg wall ball slams
3. 10kg flat DB flyes
4. 10kg seated DB shoulder press
5. 5kg DB lateral raise
6. Battle ropes
7. 20kg BB squat jumps
Biceps
Alternate DB Curls / Oly Bar Curls
16 x 10kgs / 10 x 20kgs
Tabata Workout
8 sets per exercise - 20 secs on, 10 secs rest. 30 secs changeover time between exercises.
1. 40kgs bench
2. 9kg wall ball slams
3. 10kg flat DB flyes
4. 10kg seated DB shoulder press
5. 5kg DB lateral raise
6. Battle ropes
7. 20kg BB squat jumps
Biceps
Alternate DB Curls / Oly Bar Curls
16 x 10kgs / 10 x 20kgs
BenMac23/06/15 @ 19:25
BenMac25/06/15 @ 21:17
BenMac26/06/15 @ 18:05
Thursday 26th June
Tabata Workout
4 sets per exercise, 2 exercises per set - 20 secs on, 10 secs rest. 30 secs changeover time between exercises.
1. 40kgs squat / BW squat jump
2. 10kg DB Press / 5 kg DB punches
3. 32kg KB SLDL / 10kg KB swing
4. Burpees / Box jumps
5. 40kg bench / Pressups
6. 45 deg TRX Rows / Green band pull aparts
Tabata Workout
4 sets per exercise, 2 exercises per set - 20 secs on, 10 secs rest. 30 secs changeover time between exercises.
1. 40kgs squat / BW squat jump
2. 10kg DB Press / 5 kg DB punches
3. 32kg KB SLDL / 10kg KB swing
4. Burpees / Box jumps
5. 40kg bench / Pressups
6. 45 deg TRX Rows / Green band pull aparts
BenMac27/06/15 @ 09:30
Saturday 27th June
Deads
2 x 5 x 60kgs
2 x 3 x 100kgs
3 x 120kgs
3 x 140kgs
3 x 160kgs
3 x 180kgs
Front Squats
2 x 3 x 60kgs
2 x 3 x 80kgs
2 x 3 x 100kgs
Seated Shoulder Press
10 x 20kgs
10 x 40kgs
10 x 50kgs
Deads
2 x 5 x 60kgs
2 x 3 x 100kgs
3 x 120kgs
3 x 140kgs
3 x 160kgs
3 x 180kgs
Front Squats
2 x 3 x 60kgs
2 x 3 x 80kgs
2 x 3 x 100kgs
Seated Shoulder Press
10 x 20kgs
10 x 40kgs
10 x 50kgs
BenMac29/06/15 @ 17:53
Monday 29th June
25 x bw chins
50 x floor wipers holding oly bar
50 x 40kgs clean and press
50 x 40kgs deadlift
50 x 40kgs squat
50 x 40kgs military press
1km run
35mins 24secs
25 x bw chins
50 x floor wipers holding oly bar
50 x 40kgs clean and press
50 x 40kgs deadlift
50 x 40kgs squat
50 x 40kgs military press
1km run
35mins 24secs
BenMac30/06/15 @ 20:19
BenMac02/07/15 @ 22:04
BenMac03/07/15 @ 08:13
Friday 3rd July
Deads
4 x 60kgs
4 x 100kgs
4 x 120kgs
4 x 140kgs
4 x 160kgs
4 x 160kgs
4 x 160kgs
4 x 160kgs
Strict Press
15 x 20kgs
5 x 40kgs
5 x 50kgs
5 x 62.5kgs
4 x 62.5kgs
4 x 62.5kgs
4 x 62.5kgs
3 x 62.5kgs
Deads
4 x 60kgs
4 x 100kgs
4 x 120kgs
4 x 140kgs
4 x 160kgs
4 x 160kgs
4 x 160kgs
4 x 160kgs
Strict Press
15 x 20kgs
5 x 40kgs
5 x 50kgs
5 x 62.5kgs
4 x 62.5kgs
4 x 62.5kgs
4 x 62.5kgs
3 x 62.5kgs
BenMac04/07/15 @ 12:07
Saturday 4th July
Deads
5 x 60kgs
3 x 110kgs
2 x 150kgs
2 x 170kgs
2 x 170kgs
2 x 170kgs
Bench
Bar
5 x 60kgs
3 x 70kgs
1 x 80kgs
1 x 90kgs
1 x 105kgs
5 x 90kgs
5 x 90kgs
5 x 90kgs
5 x 90kgs
Squats
Bar
5 x 60kgs
4 x 100kgs
4 x 127.5kgs
4 x 127.5kgs
4 x 127.5kgs
4 x 127.5kgs
Deads
5 x 60kgs
3 x 110kgs
2 x 150kgs
2 x 170kgs
2 x 170kgs
2 x 170kgs
Bench
Bar
5 x 60kgs
3 x 70kgs
1 x 80kgs
1 x 90kgs
1 x 105kgs
5 x 90kgs
5 x 90kgs
5 x 90kgs
5 x 90kgs
Squats
Bar
5 x 60kgs
4 x 100kgs
4 x 127.5kgs
4 x 127.5kgs
4 x 127.5kgs
4 x 127.5kgs
BenMac05/07/15 @ 12:33
Sunday 5th July
1km run - 5mins 21secs
Strict Press
Bar
4 x 40kgs
4 x 50kgs
4 x 60kgs
3 x 67.5kgs
3 x 67.5kgs
3 x 67.5kgs
3 x 67.5kgs
Bench
1 x 60kgs
1 x 60kgs
2 x 80kgs
5 x 90kgs
5 x 90kgs
5 x 90kgs
5 x 90kgs
Lat Pull Down
5 x 10 x 50kgs
Low NG Seated Row
5 x 10 x 49
Flat Bench Cable Flye
5 x 10 x 15kgs
Cable Delt Front Raise
5 x 10 x 10kgs
Tricep Rope PD
5 x 10 x 30kgs
Cable Bicep Curl
5 x 10 x 30kgs
1km run - 5mins 21secs
Strict Press
Bar
4 x 40kgs
4 x 50kgs
4 x 60kgs
3 x 67.5kgs
3 x 67.5kgs
3 x 67.5kgs
3 x 67.5kgs
Bench
1 x 60kgs
1 x 60kgs
2 x 80kgs
5 x 90kgs
5 x 90kgs
5 x 90kgs
5 x 90kgs
Lat Pull Down
5 x 10 x 50kgs
Low NG Seated Row
5 x 10 x 49
Flat Bench Cable Flye
5 x 10 x 15kgs
Cable Delt Front Raise
5 x 10 x 10kgs
Tricep Rope PD
5 x 10 x 30kgs
Cable Bicep Curl
5 x 10 x 30kgs
BenMac06/07/15 @ 18:22
Monday 6th July
Deadlift
5 x 60kgs
5 x 60kgs
5 x 100kgs
2 x 120kgs
2 x 140kgs
2 x 160kgs
3 x 180kgs
3 x 180kgs
Bench
Bar
5 x 60kgs
3 x 70kgs
3 x 80kgs
3 x 90kgs
1 x 110kgs
3 x 100kgs
3 x 100kgs
2 x 100kgs
2 x 100kgs
Squats
Bar
5 x 60kgs
4 x 100kgs
4 x 120kgs
2 x 135kgs
3 x 135kgs
3 x 135kgs
Strict Press
Bar
2 x 60kgs
2 x 72.5kgs
2 x 72.5kgs
2 x 72.5kgs
2 x 72.5kgs
Deadlift
5 x 60kgs
5 x 60kgs
5 x 100kgs
2 x 120kgs
2 x 140kgs
2 x 160kgs
3 x 180kgs
3 x 180kgs
Bench
Bar
5 x 60kgs
3 x 70kgs
3 x 80kgs
3 x 90kgs
1 x 110kgs
3 x 100kgs
3 x 100kgs
2 x 100kgs
2 x 100kgs
Squats
Bar
5 x 60kgs
4 x 100kgs
4 x 120kgs
2 x 135kgs
3 x 135kgs
3 x 135kgs
Strict Press
Bar
2 x 60kgs
2 x 72.5kgs
2 x 72.5kgs
2 x 72.5kgs
2 x 72.5kgs
BenMac07/07/15 @ 19:23
BenMac08/07/15 @ 06:36
Post Edited: 08.07.2015 @ 06:42 AM by BenMac
Wednesday 8th July1km run - 6mins 08secs
WG Lat PD - 5 x 10 x 50kgs
NG Low Row - 5 x 10 x 56kgs
DB Flye - 5 x 10 x 10kgs
Cable Delt Raise - 5 x 10 x 10kgs (each arm)
Cable Tricep PD - 5 x 10 x 40kgs
Cable Bicep Curl - 5 x 10 x 40kgs
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