2013 - New Year New Thread Same Old Same
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IrishMarc07/02/13 @ 18:52
Post Edited: 10.02.2013 @ 13:24 PM by IrishMarc
Thursday 7/2/20137/2/2013
bw - 98kg
Back Squat
bar x 10
70kg x 5
110kg x 3
150kg x 1
170kg x 1
192.5kg 5 sets of 5
GHB Sit Ups - 3x10
GHB woodchoppers - 3x10
AdamT08/02/13 @ 22:06
IrishMarc08/02/13 @ 22:07
ursus said:good work Marc ,looking trim !
Cheers big man!
Friday 8/2/2013
bw - 98kg
Deadlift
120kg 2x3
170kg x 2
210kg x 2
250kg x 1
Belt On
270kg x 2 (broke third off but back wasn't strong enough on the day)
280kg x 1
Deficit
170kg x 2
210kg x 1
235kg x 1
260kg x 1
GHB Sit Ups - 3x10
Dumbbell Bench Press
30kg x 10
70kg x 7
60kg x 15
Circuit 1
40 kg dumbbells bench x 10 / lat pull down x 10 / GHB Sit ups x 10 - 5 Laps
Circuit 2
20 kg dumbbell shoulder press x 10 / cable curl x 10 / rev-hyper x 10 - 5 Laps
Face pulls - 3x10
Internal rot - 3x10
ext rot - 3x10
AdamT08/02/13 @ 22:08
IrishMarc said:
Cheers big man!
Friday 8/2/2013
bw - 98kg
Deadlift
120kg 2x3
170kg x 2
210kg x 2
250kg x 1
Belt On
270kg x 2 (broke third off but back wasn't strong enough on the day)
280kg x 1
Deficit
170kg x 2
210kg x 1
235kg x 1
260kg x 1
GHB Sit Ups - 3x10
Dumbbell Bench Press
30kg x 10
70kg x 7
60kg x 15
Circuit 1
40 kg dumbbells bench x 10 / lat pull down x 10 / GHB Sit ups x 10 - 5 Laps
Circuit 2
20 kg dumbbell shoulder press x 10 / cable curl x 10 / rev-hyper x 10 - 5 Laps
Face pulls - 3x10
Internal rot - 3x10
ext rot - 3x10
Cheers big man!
Friday 8/2/2013
bw - 98kg
Deadlift
120kg 2x3
170kg x 2
210kg x 2
250kg x 1
Belt On
270kg x 2 (broke third off but back wasn't strong enough on the day)
280kg x 1
Deficit
170kg x 2
210kg x 1
235kg x 1
260kg x 1
GHB Sit Ups - 3x10
Dumbbell Bench Press
30kg x 10
70kg x 7
60kg x 15
Circuit 1
40 kg dumbbells bench x 10 / lat pull down x 10 / GHB Sit ups x 10 - 5 Laps
Circuit 2
20 kg dumbbell shoulder press x 10 / cable curl x 10 / rev-hyper x 10 - 5 Laps
Face pulls - 3x10
Internal rot - 3x10
ext rot - 3x10
AdamT08/02/13 @ 22:08
mrstruan08/02/13 @ 22:19
IrishMarc11/02/13 @ 22:21
AdamT said:Great volume, really strong lifting
Cheers adamn.
mrstruan said:f**king hell Marc....epic
Cheers strooby good luck getting your swole on in Malysia
paddymc1986 said:strong pulls mate
Cheers big fella.
Monday 11/02/2013
bw - 100? BIG feed on Sunday
Power Clean
60kg warm up drills
90kg 3 sets of 3
Clean Pull
135kg 3 sets of 3
Back Squat
70kg x 3
120kg x 1
170kg x 1
180kg 6 sets of 2
GHB Sit Ups - 3x10
IrishMarc12/02/13 @ 17:36
12/2/2013
bw - 100
Strict Press
bar x 10
70kg x 5
100kg x 9 (+1)
120kg x 2 (+2)
140kg x 2 (push press)
DB shoulder Press - 25kg 2x15
DB Side Raise - 7.5kg 2x10
Body Row - 3x10 (paused at the top)
bw - 100
Strict Press
bar x 10
70kg x 5
100kg x 9 (+1)
120kg x 2 (+2)
140kg x 2 (push press)
DB shoulder Press - 25kg 2x15
DB Side Raise - 7.5kg 2x10
Body Row - 3x10 (paused at the top)
IrishMarc13/02/13 @ 09:07
13/2/2013
bw - 99kg
Lat Pulldown - 4x10
WG Seated row - 4x10
Chest supported db row - 3x10
GHB Sit ups - 3x10
Cable curl - 3x10
Face Pulls - 3x10
bw - 99kg
Lat Pulldown - 4x10
WG Seated row - 4x10
Chest supported db row - 3x10
GHB Sit ups - 3x10
Cable curl - 3x10
Face Pulls - 3x10
IrishMarc14/02/13 @ 16:39
14/2/2013
bw - 97.8 kg
Back Squat
bar x 5
70kg 2x3
120kg x 1
160kg x 1
180kg x 1
202.5 kg 4x4
GHB Sit Ups - 3x10
Easily the hardest work out of the lot so far, right knee had been a b**ch as of last night think I tweaked it push pressing. It will get plenty of rest for the next 3 days should be alright.
bw - 97.8 kg
Back Squat
bar x 5
70kg 2x3
120kg x 1
160kg x 1
180kg x 1
202.5 kg 4x4
GHB Sit Ups - 3x10
Easily the hardest work out of the lot so far, right knee had been a b**ch as of last night think I tweaked it push pressing. It will get plenty of rest for the next 3 days should be alright.
IrishMarc15/02/13 @ 17:48
Febuary 15/2/2013
bw - 97.8kg
Deadlift
70kg 2x3
120kg x 3
160kg x 1
200kg x 1
Belt On
215kg x 12
215kg x 12
Deficit
160kg x 2
210kg x 2
250kg x miss (too f**ked)
230kg x 3 (just gonna drop the weight and work up in tripples for a few weeks)
GHB Sit Ups - 2x10
DB bench press
32,5kg x 10
70kg x 10
70kg x 9
Circuit
DB shoulder press 25kg x 10 / ghb sit up x 10 / lat pulldown x 10 - 3 laps
bw - 97.8kg
Deadlift
70kg 2x3
120kg x 3
160kg x 1
200kg x 1
Belt On
215kg x 12
215kg x 12
Deficit
160kg x 2
210kg x 2
250kg x miss (too f**ked)
230kg x 3 (just gonna drop the weight and work up in tripples for a few weeks)
GHB Sit Ups - 2x10
DB bench press
32,5kg x 10
70kg x 10
70kg x 9
Circuit
DB shoulder press 25kg x 10 / ghb sit up x 10 / lat pulldown x 10 - 3 laps
Peter_D15/02/13 @ 21:39
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