Goodwin Gets Serious
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| MattD90 |  | ... | 06-11-2012 @ 22:02 |
 Skaven for the win !! Member 2490, 3589 posts SQ 180, BP 120, DL 230530.0 kgs @ 82kgs UnEq | lot of volume dude cant be alot of value in finishing benching with 20kg though can there? i would at least do 40-50 or something if you're f**ked, i'm sure you can  | ||
| goodwinm | | ... | 06-11-2012 @ 22:04 |
 a PB is a PB ! Member 539, 1086 posts | MattD90 said:lot of volume dude cant be alot of value in finishing benching with 20kg though can there? i would at least do 40-50 or something if you're f**ked, i'm sure you can just warm up/down sets those 20kg's are. i dont know why i post them to be honest! | ||
| goodwinm | | ... | 08-11-2012 @ 21:54 |
a PB is a PB ! Member 539, 1086 posts | Session 08/11/12 Military press 20kg x 10 20kg x 10 *belt on* 50kg x 3 60kg x 3 70kg x 3 80kg x 1 (long hard struggle but got it!) 60kg x 3 60kg x 3 60kg x 3 60kg x 3 Seated row 30kg x 10 60kg x 3 70kg x 3 80kg x 3 90kg x 3 100kg x 3 80kg x 3 80kg x 3 70kg x 3 70kg x 3 50kg x 10 40kg x 10 30kg x 10 Bench press 20kg x 10 40kg x 5 70kg x 3 80kg x 3 90kg x 3 90kg x 3 90kg x 3 80kg x 3 70kg x 3 40kg x 10 20kg x 10 Rope pushdown 25kg x 5 30kg x 5 35kg x 5 42kg x 2 30kg x 5 20kg x 5 Lat pulldown 50kg x 10 80kg x 5 90kg x 5 50kg x 10 50kg x 10 | ||
| goodwinm | | ... | 10-11-2012 @ 11:36 |
a PB is a PB ! Member 539, 1086 posts | Post Edited: 10.11.2012 @ 11:56 AM by goodwinm Session 10/11/12Treadmill 5kmh walking (1 minute) 6kmh walking (2minutes) 7kmh walking ( 2 minutes) 8 kmh walking (1 minute) 4.2kmh waking (2 minutes) Quad and ham stretching Deadlift 30kg x 10 70kg x 5 *belt on* 120kg x 3 150kg x 3 180kg x 3 (well pleased)(Goal achieved. *To be repping 180kg for reps by Christmas*) 150kg x 3 120kg x 3 70kg x 5 70kg x 5 Bench Bar x loads 40kg x 5 60kg x 5 100kg x 2 (felt all over the place) 100kg x 3 (better) 100kg x 2 90kg x 2 60kg x 15 Close grip bench (never done before) Bar x 10 40kg x 5 60kg x 5 70kg x 5 80kg x 5 60kg x 8 40kg x 12 Good sesion. Chuffed to bits with deadlifting. Close grip bench feels awesome. Feels so much more controlled than regular benching! | ||
| goodwinm | | ... | 13-12-2012 @ 05:15 |
a PB is a PB ! Member 539, 1086 posts | Well since the last workout posted here it was nearly a month before I had another session. Due to a bas***d of a cold I caught, then my 5 month old son was extremely ill for over a week and then the other half got I'll. Been nuts!! So I've managed a couple of tricep bomber workouts at home. Session 08/12/12 Warm up with 10kg plate shoulder press and Behind neck extensions. Tricep bomber workout Narrow grip clean and stict shoulder press 40kg x 10 40kg x 10 40kg x 5 Narrow grip clean push press 40kg x 5 64kg x 3 64kg x 1 Narrow grip clean and stict shoulder press 40kg x 8 Behind neck tricep extension 24kg x 8 24kg x 8 24kg x 4 Warm down 10kg plate shoulder press tricep extensions | ||
| goodwinm | | ... | 13-12-2012 @ 05:15 |
a PB is a PB ! Member 539, 1086 posts | Session 11/12/12 10kg plate warm up shoulder press and tricep extensions!! Narrow grip clean and stict shoulder press 24kg x 10 44kg x 10 44kg x 7 44kg x 5 Narrow grip clean push press 44kg x 5 64kg x 4 64kg x 2 Narrow grip clean and stict shoulder press 44kg x 6 Behind neck tricep extension 24kg x 8 24kg x 8 24kg x 8 Warm down 10kg plate shoulder press tricep extensions | ||
| goodwinm | | ... | 13-12-2012 @ 19:26 |
a PB is a PB ! Member 539, 1086 posts | Session 13/12/12 10kg plate warm up shoulder press and tricep extensions!! Narrow grip clean and stict shoulder press 24kg x 10 44kg x 10 44kg x 8 44kg x 6 Narrow grip clean push press 44kg x 6 64kg x 5 64kg x 5 44kg x 10 Improving nicely on these. So hard though with the grip so narrow! Narrow grip clean and stict shoulder press 44kg x 6 Behind neck tricep extension 24kg x 10 24kg x 7 24kg x 3 (triceps burnt out) NG Shoulder press 24kg x 10 Warm down 10kg plate shoulder press tricep extensions | ||
| goodwinm | | ... | 15-12-2012 @ 15:59 |
a PB is a PB ! Member 539, 1086 posts | Session 14/12/12 10kg plate warm up shoulder press and tricep extensions!! Narrow grip clean and stict shoulder press 24kg x 10 44kg x 10 44kg x 10 44kg x 6 Narrow grip clean push press 44kg x 7 64kg x 5 64kg x 4 (tried lap clean. Too awkward with narrow tri bar) 44kg x 11 Narrow grip clean and stict shoulder press 44kg x 6 Behind neck tricep extension 24kg x 10 24kg x 7 24kg x 5 NG Shoulder press 24kg x 11 Warm down 10kg plate shoulder press tricep extensions | ||
| goodwinm | | ... | 22-12-2012 @ 18:28 |
a PB is a PB ! Member 539, 1086 posts | Session 22/12/12 10kg plate warm up shoulder press and tricep extensions!! Narrow grip clean and stict shoulder press 24kg x 11 44kg x 11 44kg x 8 44kg x 5 Narrow grip clean push press 44kg x 7 64kg x 6 64kg x 5 64kg x 3 44kg x 12 Strict 24kg x 10 Warm down 10kg plate | ||
| goodwinm | | ... | 26-12-2012 @ 10:40 |
a PB is a PB ! Member 539, 1086 posts | Session 25/12/12 Body weight squats BW x 10 BW x 10 BW x 10 Log grip front squats 24kg x 10 24kg x 10 44kg x 10 44kg x 10 64kg x 10 (blowing out arse) 44kg x 10 (again blowing!) 24kg x 10 Warm down BW x 10 BW x 10 | ||
| goodwinm | | ... | 26-12-2012 @ 10:40 |
a PB is a PB ! Member 539, 1086 posts | Post Edited: 26.12.2012 @ 10:42 AM by goodwinm Session 26/12/1210kg plate warm up shoulder press and tricep extensions!! Log grip clean and stict shoulder press 24kg x 12 24kg x 12 44kg x 12 44kg x 6 44kg x 5 Log grip clean push press 44kg x 8 64kg x 5 64kg x 4 64kg x 3 44kg x 13 Strict 24kg x 10 24kg x 10 Warm down 10kg plate | ||
| vausie | | ... | 26-12-2012 @ 17:00 |
 in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290657.5 kgs @ 94kgs UnEq | Nice work mate solid deadlift | ||
| goodwinm | | ... | 28-12-2012 @ 16:40 |
a PB is a PB ! Member 539, 1086 posts | Session 28/12/12 10kg plate warm up shoulder press and tricep extensions!! Log grip clean and stict shoulder press 24kg x 12 44kg x 3 44kg x 3 64kg x 3 64kg x 2 64kg x 1 Log grip clean push press 44kg x 3 64kg x 3 84kg x 3 (PB get in) 84kg x 1 64kg x 3 64kg x 3 44kg x 6 44kg x 6 Strict 24kg x 10 Behind neck tricep extensions 24kg x 10 24kg x 6 24kg x 6 Warm down 10kg plate | ||
| goodwinm | | ... | 29-12-2012 @ 09:16 |
a PB is a PB ! Member 539, 1086 posts | Session 29/12/12 Body weight squats BW x 10 BW x 10 BW x 10 Log grip clean into front squats (1 clean each set) 24kg x 10 44kg x 3 44kg x 3 64kg x 3 64kg x 3 84kg x 3 (cleans are so hard with tricep bar!!) So bloody narrow! 84kg x 3 64kg x 3 64kg x 3 24kg x 10 Warm down BW x 10 BW x 10 | ||
| goodwinm | | ... | 30-12-2012 @ 10:09 |
a PB is a PB ! Member 539, 1086 posts | Session 30/12/12 Log grip clean and stict shoulder press 24kg x 12 44kg x 4 44kg x 4 64kg x 3 64kg x 2 64kg x 2 *pleased with this! Managed extra reps on 3 of the sets. * Log grip clean push press (1 clean each set) 44kg x 4 64kg x 4 84kg x 2 (struggled cleaning! Thirds rep just wasn't there!) 84kg x 1 (paused at hips then threw it up) better! 84kg x F (failed clean) 84kg x F (got the clean, failed to lockout press!) 64kg x 4 64kg x 4 44kg x 7 44kg x 8 (quite a bit knackered aye chaps!) Log grip clean into Strict press 44kg x 4 44kg x 4 24kg x 10 Behind neck tricep extensions 24kg x 10 24kg x 6 24kg x 4 Quite a few more reps in there and sets! Very pleased! In really loving this tricep bar. Haven't been to the gym for couple months now and probably won't. Frickin love this bar! I know it's a bodybuilder bar but it does replicate the log movement on a narrower grip scale! Might saw it in half and extend and weld in between so I've got regular log handle width! http://www.decathlon.co.uk/media/444/4443243/zoom_400PX_mediac... | ||