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New Training Journal start 2009.

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mikeypIcon...04-03-2013 @ 19:28 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq		Bike 10 mins.

Warm up with bar x 10 mins.

Beltless squats, all high bar.
Bar x 10 x 2 sets
60kg x 5

102.5kg x 5
117.5kg x 5
132.5kg x 10

Cable abs 4 x 10 - 12

Knee tucks on swiss ball 3 x 20

The knee was niggling a bit on warm ups but was ok on the main sets, so I'll see how it feels tomorrow, as it's been feeling better doing everyday tasks. Kept the volume low and will build back into the BBB sets.
mikeypIcon...06-03-2013 @ 20:28 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq		Bike 10 mins

Warm up with bar x 10 mins

Bench Press
Bar x 20 x 2 sets
40kg x 15
60kg x 5
67.5kg x 5
75kg x 15

65kg x 10 x 5 sets

Dumbell chest supported row 5 x 12 reps @ 30kg

Tricep pushdowns 4 x 8-20

Lat pulldown 5 x 12 @ 65kg all short rests.

The right shoulder is feeling better and the right knee seems ok after squats on Monday, so feel to be getting on top of the niggles Happy
mikeypIcon...08-03-2013 @ 20:00 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq		Bike 10 mins

Warm up with bar x 10 mins.

Beltless deadlifts.
60 x 10
60kg x 5
100 x 5

125 x 5
142.5 x 5
162.5 x 13

120kg x 10 x 5 sets

Barbell curls 4 x 12 @ 30kg

Upright row 3 x 20 @ 30kg

Cable curls 2 x 25

Was aiming for 15 on the top set but was blowing like a train and would've needed to have taken my hands off the bar and stood up for a couple of breaths to get the other two so felt I'd done enough.

I bought some Nutrisport 90% protein last week and do feel better for taking a couple of servings per day, think I'll buy a 5kg tub off tinternet....got the chocolate flavour Happy

In other news we had the 20 week baby scan this aft, everything normal on the scan and we're having a boy!!!!! Dead chuffed and am planning his training already ha ha.
BillwestIcon...08-03-2013 @ 20:09 
Member 541, 5422 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq		Nice lifting Mike. A few months and workouts will seem like rest between sleepless nights.
mikeypIcon...11-03-2013 @ 19:40 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Billwest said:Nice lifting Mike. A few months and workouts will seem like rest between sleepless nights.


Well I can sleep through most things and the missus will be feeding him au naturale so hopefully I'll not be too interrupted (although I suspect it may be wishful thinking) !!
mikeypIcon...11-03-2013 @ 19:45 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq		Bike 10 mins.

Warm up with bar x 10 mins.

Beltless squats, all high bar.
Bar x 10 x 2 sets
60kg x 5
100kg x 5

110kg x 3
125kg x 3
140kg x 5

140kg x 5
120kg x 10

Seated leg curls 5 x 10

Standing cable abs 3 x 15 @ 45kg

D/B side bends 2 x 20 @ 30kg

Kept the effort level moderate on the squats tonight.
mikeypIcon...13-03-2013 @ 21:27 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq		Bike 10mins warm up

Warm up with bar x 10 mins

Bench Press
Bar x 30 x 2 sets
40kg x 15 x 2 sets

62.5kg x 3
70kg x 3
80kg x 3

90kg x 1
100kg x 1
105kg x 1
100kg x 1
90kg x 3
90kg x 3

D/bell chest supported row 30kg x 10, 35kg 4 x 10 reps.

Close grip bench on smith machine 2 x 15

Lat pulldowns 5 x 15

The shoulder is feeling better, very little pain now so time to start introducing some lower reps / heavier sets.

I've also been reading about Doug Hepburns training methods which are basically multiple sets of 2 reps adding an additional rep each session until you hit 8 x 3 reps, then add weight, and go back to 2's. Food for thought as I'm feeling the urge to up the weights and drop the reps.
BillwestIcon...13-03-2013 @ 21:31 
Member 541, 5422 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq		Good stuff Mike, Lower reps and higher weights are the way to go. At least for a while. After all the high rep stuff you've done you are surely ready for it.
mikeypIcon...15-03-2013 @ 20:25 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Billwest said:Good stuff Mike, Lower reps and higher weights are the way to go. At least for a while. After all the high rep stuff you've done you are surely ready for it.


I agree Bill, enjoyed some higher reps though for a change.
mikeypIcon...15-03-2013 @ 20:31 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Post Edited: 15.03.2013 @ 20:34 PM by mikeyp
Bike 10 mins

Warm up with bar x 10 mins.

Beltless deadlifts.
60 x 10
60kg x 5
100 x 5
140 x 5
165 x 3
185kg 3,3,2,2,2,2,2,2 reps

150kg x 6
150kg x 6
150kg x 6

Standing press few sets of 5's @ 40kg.

Barbell curls 5 x 10 @ 35kg

Started the new routine tonight, I'll build up to 8 x 3 reps at this weight over the next 6 weeks on this programme or quicker if it feels too easy, then add 10kg and drop back to 2's. The 6's also build to 3 x 8 before adding weight.

Also got a 5kg tub of Nutrisport 90% (well it's more like 85% if you read the label) protein to help recoveryHappy
mikeypIcon...18-03-2013 @ 20:17 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq		Bike 10 mins.

Warm up with bar x 10 mins.

Beltless squats, all high bar.
Bar x 10 x 2 sets
60kg x 5
100kg x 5
120kg x 3
140kg x 3

150kg x 3,3,2,2,2,2,2,2

120kg 6,6,6 reps.

Standing cable abs 4 x 12

As with deadlifts I'll add a rep each time to this workout until I'm doing 5 x 3 reps then add 5 - 10kg and drop back to 2,s.
mikeypIcon...20-03-2013 @ 20:25 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq		Bike 10mins warm up

Warm up with bar x 10 mins

Bench Press
Bar x 30 x 2 sets
40kg x 15 x 2 sets
60kg x 5
70kg x 5
80kg x 3

90kg x 3,3,3,3,3,3,3,3
80kg x 6,6,6.

Lat Pulldowns 8,8,8,8,8 @95kg then drop set.

Tricep pushdowns 8,8,8,8 then drop set.

Started too light on the bench, they should've been 2's and on most sets could've squeezed 5's out if necessary, so I'll move up to 95kg next session. The 6's were about right for the first session.

Really pleased to report no pain in the shoulder so should be able to progress from here.

In Dublin for work tomorrow, back on Friday afternoon, so will probably deadlift on Sat morning as it would be rude not to partake of the guinness tomorrow
night :-)
mikeypIcon...24-03-2013 @ 13:11 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq		Bike 10 mins

Warm up with bar x 10 mins.

Beltless deadlifts.
60 x 10
60kg x 5
100 x 5
140 x 5
165 x 3
185kg 3,3,3,2,2,2,2,2 reps

150kg x 7
150kg x 6
150kg x 6

Standing press few sets of 8's @ 40kg.

Barbell curls 30kg x 10, 35kg x 10, 40kg x 10

Cable curls 20, 15, 12,

Push ups on swiss ball 3 x 10

Shoulder prehab with dumbells 3 x 20 each arm

Leg raises 3 x 20

Loads of snow here and the gym was shut yesterday so trained today.

I had a planned deload this coming week but will bench as normal on Wednesday and deload the squat and deadlifts. I still intend to take an easy week every fourth week on this programme, and also incorporate a small amount of shoulder prehab to strengthen the smaller stabilisers and hopefully keep injury free.
mikeypIcon...27-03-2013 @ 21:20 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq		Bike 10mins warm up

Warm up with bar x 10 mins

Bench Press
Bar x 20 x 2 sets
40kg x 10
60kg x 5
65kg x 5
75kg x 5
85kg x 3

95kg x 3,3,2,2,2,2,2,2
80kg x 7,6,6.

D/Bell chest supported row, 30kg x 10, 35kg x 10, 40kg x 10, 40kg x 10

Tricep pushdowns 8,8,8,8 then drop set.

Chest supported row machine 4 x 8 - 10.

Band pullaparts 3 x 50

The 95 felt about right, nice strict reps, pausing the last reps. Felt a bit light at first so did two sets at 3 reps.

Onwards........
BillwestIcon...27-03-2013 @ 21:36 
Member 541, 5422 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq		Good volume tonight Mike. Shoulder not giving you any problesm any more?

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