Goodwin Gets Serious
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| goodwinm |  | ... | 02-10-2012 @ 11:01 |
 a PB is a PB ! Member 539, 1086 posts | First workout for over a week! Thought it best to leave it a while. That virus was a right mean c**t!! Session 02/10/12 Treadmill Lots of long stretching of legs Pulldown 30kg x 10 30kg x 10 80kg x 5 90kg x 5 100kg x 5 110kg x 4.5 120kg x 2 50kg x 5 50kg x 5 Hang clean 20kg x many (burnt grip out on pulldowns!!) f**k sake. 60kg x 3 60kg x 4 (grip is fried) 60kg x 3 Power clean 60kg x 5 60kg x 5 Love cleaning. Mil press strict (no bounce) 20kg x 5 20kg x 5 40kg x 5 50kg x 5 60kg x 4 60kg x 4 60kg x 3 20kg x 5 20kg x 5 Treadmill (intense uphill running) Long leg stretching again (as per physio recommendation! | ||
| goodwinm | | ... | 07-10-2012 @ 09:33 |
a PB is a PB ! Member 539, 1086 posts | Session 06/10/12 Treadmill Lots of long stretching of legs. Mil press strict (no bounce) 20kg x 5 20kg x 5 60kg x 5 60kg x 5 60kg x 3 60kg x 3 60kg x 3 20kg x 5 20kg x 5 Pulldown (must be lighter than stated) s**tty life fitness machines 30kg x 10 30kg x 10 84kg x 5 98kg x 5 112kg x 5 126kg x 5 140kg x 2 182kg x F lol 112kg x 5 50kg x 5 50kg x 5 Seated Row 35kg x 5 50kg x 5 60kg x 5 70kg x 5 100kg x 5 (partials) 60kg x 5 Chest Press Machine 30kg x 5 40kg x 5 60kg x 5 80kg x 5 100kg x 5 120kg x 1 80kg x 3 60kg x 5 | ||
| goodwinm | | ... | 08-10-2012 @ 22:10 |
a PB is a PB ! Member 539, 1086 posts | Post Edited: 09.10.2012 @ 05:51 AM by goodwinm 08/10/12Lat pulldown 30kg x 10 30kg x 10 100kg x 5 100kg x 5 100kg x 5 100kg x 4 100kg x 3 50kg x 10 30kg x 10 Strict Military press (no bouncing) 20kg plate x 10 20kg plate x 5 20kg bar x 5 60kg x 5 60kg x 5 60kg x 3 60kg x 3 60kg x 3 20kg x 10 Squats BW X 10 BW x 10 20kg x 10 20kg x 10 60kg x 5 70kg x 5 80kg x 5 90kg x 3 100kg x 3 120kg x 3 (very pleased indeed!!) 60kg x 5 60kg x 5 Straight into Leg press (deep) 150kg x 5 150kg x 5 150kg x 5 150kg x 5 150kg x 5 50kg x 5 50kg x 5 Hamstring Curl 15kg x 10 15kg x 10 15kg x 10 15kg x 10 15kg x 10 5kg x 10 5kg x 10 These feel horrible. Feels like my hamstrings are going to snap. Utterly awful! Must have really weak hammies! Hamstring stretching Quad stretching! Shoulder press machine 15kg x 5 15kg x 5 50kg x 5 50kg x 5 50kg x 5 50kg x 5 50kg x 5 25kg x 10 Chest press machine 20kg x 10 60kg x 5 70kg x 5 80kg x 5 90kg x 4 100kg x 2 50kg x 5 50kg x 5 30kg x 5 Great session tonight! Squats felt excellent. 140kg x 3 was there I know it, but I really am trying to take progress steady. | ||
| goodwinm | | ... | 10-10-2012 @ 22:39 |
a PB is a PB ! Member 539, 1086 posts | Post Edited: 10.10.2012 @ 22:59 PM by goodwinm Session 10/10/12Treadmill 5 minutes brisk walking 5-7km/h BW squats x 10 BW Squats x 10 Quad and ham stretching. Military press (no bouncing) 20kg bar x 5 20kg bar x 5 60kg x 3 70kg x 3 (3rd a struggle) 80kg x 1 (bout time!) 70kg x 2 60kg x 5 Push press 60kg x 3 70kg x 3 80kg x 2 90kg x 1 (well pleased!) 100kg x F no chance 60kg x 12 60kg x 12 Strict military Press 20kg x 10 20kg x 10 Lat pulldown 30kg x 10 30kg x 10 120kg x 3 100kg x 5 90kg x 5 80kg x 5 70kg x 5 50kg x 5 50kg x 5 30kg x 10 Seated row 35kg x 10 50kg x 5 50kg x 5 50kg x 5 50kg x 5 50kg x 5 25kg x 10 25kg x 10 Pressing coming along nicely. | ||
| goodwinm | | ... | 13-10-2012 @ 11:24 |
a PB is a PB ! Member 539, 1086 posts | Session 13/10/12 ***Lighter weights, but still intense!!** Treadmill 5kmh walking ( 5 minutes) 7kmh jogging (5 minutes) 10kmh running (2 minutes) 12kmh running (2 minutes) Heart rate upto 180bpm. Working hard for a change!! Treadmill Warm Down Total Distance: 2.04km Leg extension 5kg x 10 5kg x 10 15kg x 10 25kg x 10 45kg x 10 15kg x 10 5kg x 10 Hamstring curl 5kg x 10 5kg x 10 5kg x 10 5kg x 10 15kg x 10 15kg x 10 25kg x 10 25kg x 10 15kg x 10 15kg x 10 5kg x 10 5kg x 10 f**k you hamstrings. Felt a bit better than last time! Long intensive stretching quads and hammies Squats Bw squats x 10 Bw squats x 10 20kg x 10 20kg x 10 60kg x 5 80kg x 5 80kg x 5 80kg x 5 80kg x 5 60kg x 5 20kg x 5 20kg x 5 Military press strict 20kg x 10 20kg x 10 40kg x 5 40kg x 5 40kg x 5 40kg x 5 40kg x 5 20kg x 10 Seated row 25kg x 10 50kg x 5 50kg x 5 50kg x 5 50kg x 5 50kg x 5 25kg x 10 BW pull up x 5 X 3 X 2 BW tricep dip x 5 x 5 x 5 x 5 Done | ||
| goodwinm | | ... | 16-10-2012 @ 21:48 |
a PB is a PB ! Member 539, 1086 posts | Session 16/10/12 Ok let's see where I am! Treadmill warm up 8kmh jogging (3 mins) Quad and ham Stretching No belt for all this!! Squats BW x 10 BW x 10 20kg x 10 70kg x 5 100kg x 1 120kg x 1 140kg x 1 (really fought hard for it) 140kg x (bit better) 110kg x 5 70kg x 5 70kg x 5 Deadlift 70kg x 5 110kg x 1 150kg x 1 170kg x 1 (felt hard but comfortable) 200kg x 1 (need to get a belt when going this heavy again!) 120kg x 5 70kg x 5 Seated row 30kg x 10 60kg x 5 60kg x 5 60kg x 5 60kg x 5 70kg x 5 150kg (to just feel weight) heavy!! 30kg x 10 Treadmill 6kmh walking and bit of running too. Total distance: 1.04km Warm down Quad and hamstring stretching Home Need to be wearing belt from 170kg+ to be honest. I'm sure my back will thank me in later life! Very happy hitting 200kg deadlifting again. Squats 140kg x 1 i thought was disappointing. Thought I was stronger than that. | ||
| goodwinm | | ... | 20-10-2012 @ 11:42 |
a PB is a PB ! Member 539, 1086 posts | Post Edited: 20.10.2012 @ 15:24 PM by goodwinm Session 20/10/12Treadmill 7kmh jogging (5minutes) Warm down Quads and Hamstring stretching military press 20kg x 10 20kg x 10 40kg x 5 50kg x 3 60kg x 3 70kg x 2 70kg x 1 60kg x 3 Push press 60kg x 5 80kg x 3 80kg x 3 80kg x 3 90kg x 1 100kg x F (no 2.5kgs in gym to go for 95!!) 60kg x 12 60kg x 7 60kg x 5 60kg x 5 I just love push presses!! was pelased with the 80kg x 3 (x3) | ||
| goodwinm | | ... | 22-10-2012 @ 21:21 |
a PB is a PB ! Member 539, 1086 posts | Post Edited: 22.10.2012 @ 22:37 PM by goodwinm Session 22/10/12Treadmill bulls**t Squat BW x 10 BW x 10 20kg x 10 20kg x 10 70kg x 5 100kg x 3 110kg x 3 120kg x 3 130kg x 3 70kg x 5 70kg x 5 BW x 10 Bw x 10 Treadmill bulls**t Increments of 30ish seconds from 5mph up to 9mph!! 5 minutes total f**king blowing after this! Heart rate upto 192bpm. I'm 22 lol. Stretching quads and hams Military press 20kg x 10 20kg x 10 60kg x 3 60kg x 3 60kg x 3 Push press 60kg x 5 (felt done in here) 80kg x 2 ( no way 3x3 again. f**king blowing out my arse after those squats and that running on the treadmill 60kg x 5 60kg x 5 20kg strict x 10 Lat pulldown 30kg x 10 70kg x 5 100kg x 3 100kg x 3 100kg x 3 70kg x 5 30kg x 10 | ||
| goodwinm | | ... | 24-10-2012 @ 11:59 |
a PB is a PB ! Member 539, 1086 posts | Post Edited: 24.10.2012 @ 12:02 PM by goodwinm Session 24/10/12Treadmill Walking 3.2mph - 3 minutes Walking 3.2mph @ 5% incline - 3 minutes. Walking 4.2mph @ 5% incline - 3 minutes Warm down. Ham curl 5kg x 10 5kg x 10 5kg x 10 stretching!!! Squats BW x 10 BW x 10 20kg x 10 70kg x 5 100kg x 3 110kg x 3 120kg x 3 130kg x 3 140kg x 2 (very pleased!!) 110kg x 5 70kg x 5 20kg x 10 BW x 10 BW x 10 Treadmill Walking 3.5mph (2 minutes) Running 5,6,7,8,9,10mph (for 30 seconds each speed) Kin Hell. Warm down Bench press 20kg x 10 20kg x 10 60kg x 5 60kg x 5 60kg x 5 70kg x 5 70kg x 5 60kg x 5 60kg x 5 20kg x 10 Pulldown 30kg x 10 60kg x 5 100kg x 5 100kg x 5 80kg x 5 80kg x 5 30kg x 10 Seated row 30kg x 10 60kg x 5 50kg x 5 50kg x 5 50kg x 5 50kg x 5 30kg x 10 Done!! | ||
| goodwinm | | ... | 27-10-2012 @ 16:16 |
a PB is a PB ! Member 539, 1086 posts | Session 27/10/12 Treadmill Stretching Deadlift 30kg x 10 30kg x 10 70kg x 5. DO 110kg x 5 DO 150kg x 3 Mixed 160kg x 3 mixed 170kg x 3 mixed (get in) 110kg x 5 DO 70kg x 5 70kg x 5 Power cleans 70kg x 3 Too much pain in right hand so had to stop. Bench 20kg x 10 20kg x 10 60kg x 5 60kg x 5 70kg x 5 70kg x 5 80kg x 5 80kg x 5 60kg x 5 20kg x 10 20kg x 10 | ||
| goodwinm | | ... | 30-10-2012 @ 22:12 |
a PB is a PB ! Member 539, 1086 posts | Session 30/10/12 Bench 20kg x 10 20kg x 10 60kg x 5 60kg x 5 70kg x 5 70kg x 5 80kg x 3 90kg x 3 (felt good) 100kg x 3 (very pleased!) 100kg x 2 90kg x 5 70kg x 7 20kg x 10 20kg x 10 Squat BW x 10 BW x 10 20kg x 10 70kg x 5 (belt on) 70kg x 5 110kg x 3 120kg x 3 130kg x 3 140kg x 3 100kg x 10 70kg x 5 Lat pulldown 30kg x 10 70kg x 10 70kg x 10 70kg x 10 30kg x 10 Treadmill 6kmh walking (5 minutes) | ||
| MattD90 | | ... | 31-10-2012 @ 08:12 |
 Skaven for the win !! Member 2490, 3589 posts SQ 180, BP 120, DL 230530.0 kgs @ 82kgs UnEq | great squats and bench mate looks like some easy PBs for the taking there | ||
| goodwinm | | ... | 31-10-2012 @ 18:27 |
a PB is a PB ! Member 539, 1086 posts | MattD90 said:great squats and bench mate looks like some easy PBs for the taking there Thank you. I'm confident I could hit 160 for a single squat and 110 bench. Will give it a shot soon enough!! | ||
| goodwinm | | ... | 03-11-2012 @ 11:39 |
a PB is a PB ! Member 539, 1086 posts | Session 3/11/12 Bench press Bar x 10 Bar x 10 Bar x 10 60kg x 5 80kg x 5 100kg x 3 110kg x 1 (spooned second rep without spotter. Whoops) good job didn't have clips on the end so te weights could spill all over floor and not crush me to death! 100kg x 1 80kg x 5 60kg x 12 Bar x 20 Deadlift 30kg x 10 30kg x 10 70kg x 5 (belt on after this) 120kg x 5 160kg x F (tried double overhand) 160kg x 1 mixed grip. f**king hell what's going on here then? Lol. Poor. Breather. 160kg x 3 70kg x 10 Called it a day on deadlift a. Something wasn't right! Lat pulldown 30kg x 10 (x2) 80kg x 10 80kg x 7 80kg x 5 Seated row 70kg x 5 70kg x 5 30kg x 10 | ||
| goodwinm | | ... | 06-11-2012 @ 21:49 |
a PB is a PB ! Member 539, 1086 posts | Session 06/11/12 Volume for the win!!!! Treadmill 5kmh walking (1 minute) 6kmh walking (2minutes) 7kmh walking ( 2 minutes) 6kmh walking (2 minutes) Leg stretching quads and hammies Squats BW x 10 BW x 10 30kg x 10 70kg x 5 70kg x 5 *belt on here* 100kg x 10 100kg x 10 100kg x 6 (f**king shagged!) 70kg x 5 70kg x 5 BW x 10 BW x 10 Military press 20kg x 10 20kg x 10 f**k that felt heavy after those squats!! 40kg x 10 40kg x 10 40kg x 6 (f**ked!) 20kg x 10 Treadmill 6kmh walking (2 minutes) Warm down Leg stretching quads and hams Seated row 30kg x 10 30kg x 10 70kg x 10 70kg x 6 70kg x 6 30kg x 10 Bench press 20kg x 10 20kg x 10 60kg x 10 70kg x 10 70kg x 6 70kg x 4 60kg x 8 20kg x 10 20kg x 10 Jobs a good un! | ||