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Manimal's training log

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voldomonkeyIcon...23-04-2011 @ 22:57 
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Member 1465, 320 posts
SQ 207.5, BP 137.5, DL 222.5
567.5 kgs @ 82.2kgs UnEq
Light session on Thursday to start back.

DEADS

Worked up to a triple at 170 sumo and a single at 190 conv both raw

Seated dumbell press - 8@22, 8@26, 8@30

Headstand ab folds - 2x6

Dragon Flags - 2x5

Leg Press - warmed up with 200 then 2x6@300

Nothing too taxing as my first day back in just over 2 weeks. Got 2 more comps this year that I'm training for now, both of which are a good while away, so going to take a more gradual build up this time round.
WiegieboardIcon...23-04-2011 @ 23:08 
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as crimson as my last victims underclothing.....
Member 899, 11329 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
still lookikn strong enough bro
voldomonkeyIcon...24-04-2011 @ 18:19 
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Member 1465, 320 posts
SQ 207.5, BP 137.5, DL 222.5
567.5 kgs @ 82.2kgs UnEq
Another light session to ease my way back in.

SQUATS

10@140, 3@160 - both sets beltless and both sets easy. There was at least another 4 left on the 160, but I'm deliberately pacing myself, starting my build up for July nice and early.

Delts

8@22, 8@26, 7@32 - I'll get the 8th on the 32's on Thursday for sure.

Headstand abs - 2x6

Dragon flag - 1x3 (still feeling it from Thursday and reminded myself to only do these once a week.)

Lateral raises - 2x8 @ 14

Hammer curls - 8@14, 2x8@18

Incline fly - 2x8@14

Tate press - 8@14, 8@18, 8@22

The last four exercises were time fillers added in purely as an afterthought.

I'm thinking I'll go back to my old old old training style where I do more sessions per week but keep each one shorter, and definitely focus on delt work more as this is my weak link and has been for a number of years.

It was strange holding back on the squats, wanting to go heavier or do more reps. Initially I was only going to do a single at the 160 and had to force myself to stop after 3. For once though, I'm going to stick more or less to what I have in mind for the first 4 weeks. I have the time to take it gradually this time afterall...
voldomonkeyIcon...28-04-2011 @ 21:43 
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Member 1465, 320 posts
SQ 207.5, BP 137.5, DL 222.5
567.5 kgs @ 82.2kgs UnEq
Body was knackered today Unhappy

Seated dumbell press - 8@22, 8@26, 7@30, 8@30

Hammer curls with core raise - 8@18, 6@20, 6@20

Hammer curls - 8@22

Headstand abfolds - 2x6

Dragon Flag - 1x5

Seated dumbell press - 6@32

Dumbell bench press - 4x6@30

Tate press - 8@14, 8@18, 6@20

mind was on food the whole time...
voldomonkeyIcon...03-05-2011 @ 21:12 
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Member 1465, 320 posts
SQ 207.5, BP 137.5, DL 222.5
567.5 kgs @ 82.2kgs UnEq
Post Edited: 03.05.2011 @ 21:13 PM by voldomonkey
Pretty good proper first session back...

SQUATS

10@142.5, 5x3@162.5, 1@182.5 all unbelted and the downward phase was slower than I would normally employ.

BENCH

6@100, 6@105, 4x6@110 Seems that 110 is my base point for this rep range now.

HEADSTAND AB FOLD - 1x6

DRAGON FLAG - 1x4 - bench at poa not so good for this so gonna keep them for a Thursday I think.

SEATED DUMBELL PRESS - 2x8@22.5 - the only dumbells they have there unless I jump to 40k which I'm not ready for yet.
WiegieboardIcon...03-05-2011 @ 21:39 
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as crimson as my last victims underclothing.....
Member 899, 11329 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Healthy work tonight bro. Your triples were all good. Shows how confident we are when we're doing triples side by side without spotters haha.
Mega food btw also. Good show!
WiegieboardIcon...04-05-2011 @ 01:12 
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as crimson as my last victims underclothing.....
Member 899, 11329 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
You said 160 squat for May. Reckon I should try it on the 31st?
voldomonkeyIcon...04-05-2011 @ 13:56 
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Member 1465, 320 posts
SQ 207.5, BP 137.5, DL 222.5
567.5 kgs @ 82.2kgs UnEq
Wiegieboard said:You said 160 squat for May. Reckon I should try it on the 31st?


You're asking me if you should squat big???? No brainer!! DO IT!!!!!!
WiegieboardIcon...04-05-2011 @ 14:22 
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as crimson as my last victims underclothing.....
Member 899, 11329 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
voldomonkey said:
You're asking me if you should squat big???? No brainer!! DO IT!!!!!!


f**k aye!

150 kilos? NOOOOOOOOO! 160 f**kING KILOOOOS!
voldomonkeyIcon...04-05-2011 @ 21:44 
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Member 1465, 320 posts
SQ 207.5, BP 137.5, DL 222.5
567.5 kgs @ 82.2kgs UnEq
Wiegieboard said:
f**k aye!
150 kilos? NOOOOOOOOO! 160 f**kING KILOOOOS!


Once? f**k NOOOOOOOOOOOOOOOOOOO!!!!!!! - 18 f**kIN' TIMES!!!! (I'll even make a loch, a mountain, and a few gopher holes, just to f**k with you...)
WiegieboardIcon...04-05-2011 @ 22:22 
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as crimson as my last victims underclothing.....
Member 899, 11329 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
voldomonkey said:
Once? f**k NOOOOOOOOOOOOOOOOOOO!!!!!!! - 18 f**kIN' TIMES!!!! (I'll even make a loch, a mountain, and a few gopher holes, just to f**k with you...)


Imagine falling down a gopher hole during a squat Grin
voldomonkeyIcon...05-05-2011 @ 01:10 
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Member 1465, 320 posts
SQ 207.5, BP 137.5, DL 222.5
567.5 kgs @ 82.2kgs UnEq
Wiegieboard said:
Imagine falling down a gopher hole during a squat Grin


That'd be one slack orifice.... lol
WiegieboardIcon...05-05-2011 @ 13:01 
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as crimson as my last victims underclothing.....
Member 899, 11329 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
voldomonkey said:
That'd be one slack orifice.... lol


Not found one of those for 8 months now haha. Teenage gopher hole is best.
voldomonkeyIcon...05-05-2011 @ 21:00 
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Member 1465, 320 posts
SQ 207.5, BP 137.5, DL 222.5
567.5 kgs @ 82.2kgs UnEq
Wiegieboard said:
Not found one of those for 8 months now haha. Teenage gopher hole is best.


Lol. Tight is best Wink
voldomonkeyIcon...05-05-2011 @ 21:01 
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Member 1465, 320 posts
SQ 207.5, BP 137.5, DL 222.5
567.5 kgs @ 82.2kgs UnEq
Was knackered going in tonight

DEADS 5x160, 2x180

DELTS - 8@22, 8@26, 8@30, 5@34

TATE PRESS 2x8@18, 2x8@20

Really couldn't be arsed doing any more.

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