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Tony_BonnerIcon19/5/1619-05-2016 @ 12:58 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
Nothing doing today - little'un woke up half a dozen times in the night so sleep was severly curtailed. A 4.30 alarm call was duly ignored. Might try to get some done this afternoon, but not promising anything... Roll-Eyes
Tony_BonnerIcon20/5/1620-05-2016 @ 07:35 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
The alarm call was not ignored this morning....

Strict press
3x2@85
5@60
Shoulders were pretty fu**** after the 'heavy' presses so not much on the down set. All pretty good reps though.

Goblet squats
3x10@12.5 AAAAAAAAAArrrrrgh. That's all I have to say

Single leg presses
3x10@60 (each leg). See above

Leg curls
3x10@60. Really felt it in the hams

Pistol squat progression
BW squats 3x10
Shoulderstand squats 2x10. Not even close to full reps. Need to work on hip mobility

FIN
Tony_BonnerIcon23/5/1623-05-2016 @ 07:44 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
Post Edited: 23.05.2016 @ 07:44 AM by Tony_Bonner
deadlift cardio this morning...Tongue
3 x 6@ 150. A bit backy early on but got better as the sets progressed

Seated press
3 x 10@ 50

cable side raise
3 x10@10

cable rear raise
3 x 10@10
Tony_BonnerIcon24/5/1624-05-2016 @ 13:46 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
Bit o' benching this morning

3 x 6@92.5. Felt like there was a few reps in the tank, but keep things building slowly...

Pullup progression
wall pulls 2 x 25

WG BO Row
3x10@55

SA pull down
3x10@62.5

Off and away....

C25k W4D1 (again) 31:12 5K Grin Grin Grin
Tony_BonnerIcon25/5/1625-05-2016 @ 11:14 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
Got to the gym this morning and started warming up for squats, but my head wasn't in it at all for some reason Roll-Eyes
Rather than push it and and potentially pick up an injury I decided that discretion was the better part of valour and sacked it all off.

I did however do a couple of progressions

Seated Knee tucks 2 x 25
low bridges 2 x 25

Fin
Tony_BonnerIcon26/5/1626-05-2016 @ 11:52 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
Much better headspace today Wink

CGBP
3 x 6@ 87.5 Loads more there Happy

Bench
3 x 10 @70 wider grip than my usual bench with elbows flared more to activate the pecs. Just got to watch out for the rotator cuff

Flyes
3 x 10@15

cable cross over
3 x 10 @25

push up progressions
wall push ups
2 x 25

All felt good today... the power of the mind eh?

FIN
Tony_BonnerIcon27/5/1627-05-2016 @ 07:34 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
No training this morning, but will get some done this afternoon...promise!

Weight this morning 117.1 Eek Happy
Tony_BonnerIcon31/5/1631-05-2016 @ 07:39 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
Didn't get anything done on Friday after all. Roll-Eyes

Spent most of the weekend eating carbs Grin

In this morning to do bench

5 x 3@ 105

Pullup progression
wall pulls
3 x 50 Eek

WG BO Row
3x10@60

SA pulldowns
3 x 10@62.5
Tony_BonnerIcon1/6/1601-06-2016 @ 07:07 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
Squats
Many, many warm up sets
5 x 3@140. Last couple of sets were ace...maybe I should have done some more warm ups.. Confused

DB curls
10,9,9@22.5

OH extensions
3 x 10@65

knee tucks
3 x 20

low bridge
20, 20,14. Really felt this one in my erectors this morning
Tony_BonnerIcon3/6/1603-06-2016 @ 08:04 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
Strict press
5 x 3@72.5. Huge amounts left in the tank, maybe 3 reps per set. All speedy. Good times Grin

Leg press
3 x 10@240. Again, pretty easy this morning. Have maybe turned the corner from being a weakling!

Front squat
3 x 6@ 60. Almost zero knee pain today. May well be due to wearing my Oly shoes. Will be keeping them on...

SLDL
3 x 6@ 120. Grip getting a bit better on these. Just need a few more reps

Lying leg curl
3 x 10@60. 'Nuff said

Weight this morning 117.6kg . Happy
Tony_BonnerIcon6/6/1606-06-2016 @ 07:30 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
Earlier start than usual thanks to little'un number 2

Deadlift
190 x 3 x 2. The first rep of each made me look like a s******* dog, but the seconds were a lot smoother. Better starting position I guess, and something that needs to be addresed

Cable side raise
3x10@15

Cable rear raises
3x20@15

FIN
Tony_BonnerIcon13/6/1613-06-2016 @ 07:34 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
Deadlifts
3x6@152.5. First couple of reps were a bit ropey, but hit the groove after that. 6 rep deads are a bit of a cardio session for me, but there seemed to be a fair bit left in the tank. Good times Grin

cable side raise
3 x 10@15

cable rear raise
3x10@15
Tony_BonnerIcon14/6/1614-06-2016 @ 10:12 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
Bench this morning
3x6@95 -all nice and speedy with loads in the tank

vertical rows
3x50

WGBO row
3x10@60

SA pull
3x10@50
StevenFattyIcon...14-06-2016 @ 11:24 
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My name is Steven , I am a fatty.
Member 6048, 393 posts
What is an SA pull?

I assume WGBO is wide grip bent over row. These are a favorite of mine. Thanks to my long legs, I can bend to parallel with the floor, and still perform a full range of motion without hitting the ground. I rate rows highly.
Tony_BonnerIcon...15-06-2016 @ 10:26 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
StevenFatty said:What is an SA pull?

I assume WGBO is wide grip bent over row. These are a favorite of mine. Thanks to my long legs, I can bend to parallel with the floor, and still perform a full range of motion without hitting the ground. I rate rows highly.


Straight arm pulldown. I've just started doing the wide grip rows and I really like them too. Can feel it much more in the mid back than regular rows. How BB does that sound??Roll-Eyes

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