New Training Journal start 2009.
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| Billwest |  | ... | 08-10-2012 @ 22:38 |
Member 541, 5422 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Solid stuff Mike, steadt as she goes. | ||
| mikeyp | | ... | 12-10-2012 @ 20:34 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins warm up. Warm up with bar x 10 mins. Speed Deadlifts 60kg x 10 60kg x 2 100kg x 2 130kg x 2 reps x 10 sets 1 minute rest between sets. Bench Press Bar x 20 x 3 sets 40kg x 10 x 2 sets 60kg x 5 reps x 4 sets Strict bent row 5 x 10 reps @ 60kg Lat pulldowns 4 x 10 Tricep pushdowns 3 x 10 I could feel the shoulder in the bottom position on the 60 sets so didn't go higher. Brought my grip in by a hand width. At least I can do some benching I guess until it heals  | ||
| mikeyp | | ... | 15-10-2012 @ 20:51 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins. Warm up with bar x 10 mins. Beltless squats. Bar x 10 x 2 sets 60kg x 5 100kg x 5 125kg x 3 145kg x 1 165kg x 1 180kg x 1 162.5kg x 3 145kg x 5 Seated leg curls 5 x 10 Sit ups with 2.5kg behind head 4 x 15 Still not feeling 100% with this cold. Was going to go up to 185 tonight but the warm ups felt heavier than they should. Still got a good session in A guy was complaining to me in the gym about wanting to get bigger & stronger but he can't seem to improve.....needless to say I've only ever seen him use the machines and maybe free weights for his arms....nice guy but totally clueless....hope he takes the advice to use more compound movements !! | ||
| mikeyp | | ... | 17-10-2012 @ 20:50 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike warm up 10 mins. Warm up with bar x 10 mins. Bench Press, close grip, thumbs 12" apart. Bar x 20 x 2 sets 40kg x 10 60kg x 5 60kg x 5 60kg x 5 70kg x 5 70kg x 5 80kg x 5 Chins 3, 3, 2, 2, 2. Dumbell bench press 20kg x 20 25kg x 10 30kg x 12 30kg x 12 Strict dumbell chest supported row, 1x 10 @ 30kg 4 x 10 @ 35kg. Skull crushers 4 x 10 Strict Barbell curls 3 x 8 @ 40kg Tricep pushdowns 3 x 12 Cable curls 3 x 20 Still feeling the shoulder with pinky on the rings so brought my grip right in and it felt better, but still not right so stopped at 80kg. The dumbell bench felt better as I'm not working in a fixed plane of movement. Trained more bodybuilding style tonight so I didn't fixate on having to bench light. | ||
| mikeyp | | ... | 19-10-2012 @ 20:26 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | RE Deadlift session. Bike 10 mins Warm up with bar x 10 mins Beltless Deadlifts 60kg x 10 60kg x 5 100kg x 5 140kg x 5 5sets x 5 reps @ 170kg Strict One arm dumbell rows 5 x 5 @ 50kg Standing dumbell press 15kg x 5, 20kg x 5, 25kg x 5, 20kg x 12 Strict Dumbell side laterals @ 10kg, 15, 15, 25 reps Deadlifts felt too light but stuck with the plan, I'll move up to 175 next time in 3 weeks. Shoulder grumbling a bit on the pressing but all felt solid. Got a cannelone in the oven with my name on it and the new series of walking dead on the telly shortly | ||
| mikeyp | | ... | 22-10-2012 @ 19:50 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins Speed Squats ( 1 minute rests between sets) Bar x 20 x 2 sets 60kg x 5 60kg x 2 fast 100kg x 2 115kg x 2 reps x 10 sets Strict Good Mornings. 80kg x 3 100kg x 3 110kg x 3 120kg x 3 130kg x 3 PB 100kg x 10 Leg Press (paused for a count of three each rep in knees bent position, then exploded as fast as possible on the concentric) 5 x 5 reps Standing cable abs 4 x 8 - 12 The speed squats felt a lot faster this cycle, this is the second time I've done them and they felt a lot better I will add weight more slowly on these over the months and instead try to get quicker rather than chasing weight on them.Felt good on the good mornings, 140 is there next time. | ||
| mikeyp | | ... | 24-10-2012 @ 20:07 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike warm up 10 mins. Warm up with bar x 10 mins. Bench Press, close grip, thumbs 12" apart. Bar x 20 x 2 sets 40kg x 10 60kg x 5 60kg x 5 60kg x 5 70kg x 5 80kg x 5 Chins 3, 3, 3, 2, 2. Dumbell bench press 25kg x 10 30kg x 12 32.5kg x 10 Strict dumbell chest supported row, 5 x 10 @ 35kg. Lying strict dumbell tricep extensions 4 x 8reps @ 17.5kg Strict Barbell curls 5 x 10 @ 30kg with 1min between sets (talk about pumped) Tricep pushdowns 5 x 8-12 Cable curls 3 x 20 Well the shoulder is still painful @ 80kg. I can feel it when warming up and it doesn't get worse or better until about 80kg when I can feel it a bit more, so I'll have a ponder....maybe consult a physio although I think it's pretty much the same injury as last time approx 3 years ago so I know what rehab I should be doing, and it's just a matter of patience and time...still frustrating though but at least I can do some pressing ! Anyway pumped the guns to feel better (put the tape on them the other day and they're just under 18" flexed cold, definitely looking as though I work out now anyway !! ...why is my pressing still pants  )Onwards | ||
| mikeyp | | ... | 27-10-2012 @ 11:40 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins Beltless Deadlifts 60kg x 10 60kg x 5 100kg x 5 140kg x 5 160kg x 1 180kg x 1 200kg x 1 220kg x 1 Beltless PB 200kg x 3 175kg x 5 Standing press 5 x 10 @ 40kg Strict one arm dumbell rows paused at top, 5 x 5 @ 50kg Dumbell side laterals drop set 10, 5, 5, 10. Trained this morning as I was late from work last night. Pleased with deadlifts as lower back was pumping on the warm ups and felt generally tired, so it bodes well. The 220 was smooth and pretty fast, maybe 230 - 235 there today but I don't max out beltless....I guess I need to grow a pair but I don't feel fully confident going to a true max without a bit of support from a belt. The triple at 200 was also very comfortable Squats on Tuesday as I will be late back from work again on Monday. | ||
| Billwest | | ... | 27-10-2012 @ 17:55 |
Member 541, 5422 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Excellent deadlifting Mike. Nice PB. I wouldn't worry about not going for a higher weight, you can always do that in 3 weeks time. | ||
| mikeyp | | ... | 27-10-2012 @ 22:08 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said:Excellent deadlifting Mike. Nice PB. I wouldn't worry about not going for a higher weight, you can always do that in 3 weeks time. Thanks Bill.....my thoughts exactly, I did the same on the 5x5 week, using 170 when I felt 180 would be more challenging, but I'll use 175 next time and keep them fast & work up slowly. | ||
| mikeyp | | ... | 30-10-2012 @ 19:55 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | RE Squats Bike 10 mins. Warm up with bar x 10 mins. Beltless squats. Bar x 10 x 2 sets 60kg x 5 100kg x 5 125kg x 5 145kg x 5 reps x 5 sets Seated leg curls 5 x 10 reps Ab knee tucks on swiss ball 3 x 30 Moved up 2.5kg on these again. Moving up slowly each 3 week cycle and getting some good reps in without grinding. | ||
| mikeyp | | ... | 31-10-2012 @ 20:34 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike warm up 10 mins. Warm up with bar x 10 mins. Bench Press, close grip, thumbs 12" apart. Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 90kg x 3 80kg x 5 60kg x 15 Dumbell bench press 25kg x 10 30kg x 12 30kg x 12 32.5kg x 10 Strict dumbell chest supported row, 5 x 15 reps @ 30kg Strict Barbell curls 3 x 8 @ 40kg Tricep pushdowns 3 x 8-12 Cable curls 3 x 15-20 Good news, the shoulder is improving, I moved up to 90 for a comfy triple which isn't too bad for me anyway as my grip is much narrower than I'm used to. It should be ok to get back on the routine using the narrow grip and working up to weights within my pain tolerance, then moving my grip out slowly over the weeks | ||
| mikeyp | | ... | 03-11-2012 @ 12:16 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins warm up. Warm up with bar x 10 mins. Speed Deadlifts 60kg x 10 60kg x 2 100kg x 2 140kg x 2 reps x 10 sets 1 minute rest between sets. Strict One arm dumbell rows, 1x 10 @ 40kg, 1x30 @ 40kg Grip went after 30 reps on both arms. Standing Dumbell Press 15kg x 10, 20kg x 10, 20kg x 10, 15kg x 15 Strict Dumbell side laterals 3 x 15 - 20 (rest pause on last set) up to 15kg Seated row machine 3 x 15 Close grip bench on smith machine 3 x 20 Lat pulldowns 3 x 12 One arm cable curls & pushdowns 3 x 10 Speed reps on deadlifts, then did some bodybuilding style stuff cos I felt like it Can't get into the gym now until Wednesday as it's the missus's work bonfire do on Monday (starts at 6pm and can't get to gym any earlier & going to see Motorhead at Manchester on Tuesday  so will Max Effort squat and speed bench on Wednesday. | ||
| mikeyp | | ... | 07-11-2012 @ 18:16 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Got loads on work & socially this week so decided to have a week off training as I haven't had an easy week for 9 weeks or so. Will just do some light dumbell stuff at home this week then max effort squats on Monday. Just wanted to bump my journal up so I don't have to trawl to page 20 odd on Monday to find it  | ||
| Finch | | ... | 07-11-2012 @ 22:18 |
 Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5570.0 kgs @ 117kgs UnEq | Just doing you a favour Mike, trying to keep you on the front page!!!! I'd hate you to have to sink back to page 7 or 8. | ||
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