Benmacs Training Journal
Users viewing topic: & 1 Guest
123456789107677787980818283848586
BenMac23/09/15 @ 06:51
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.
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.
BenMac25/09/15 @ 08:29
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
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
BenMac26/09/15 @ 11:43
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
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
BenMac28/09/15 @ 07:17
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
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
BenMac30/09/15 @ 07:00
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
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
BenMac01/10/15 @ 06:58
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
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
BenMac02/10/15 @ 20:43
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
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
BenMac06/10/15 @ 06:48
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
BenMac08/10/15 @ 14:59
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.
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.
BenMac09/10/15 @ 07:08
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
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
BenMac14/10/15 @ 06:47
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
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
BenMac16/10/15 @ 06:40
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
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
BenMac20/10/15 @ 06:55
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
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
BenMac21/10/15 @ 06:50
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
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
BenMac23/10/15 @ 06:48
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
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
123456789107677787980818283848586