New Training Journal start 2009.
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| Billwest |  | ... | 11-11-2014 @ 21:44 |
Member 541, 4994 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Glad you're running Mike, You running on roads or on grass? | ||
| mikeyp | | ... | 15-11-2014 @ 11:03 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said:Glad you're running Mike, You running on roads or on grass? Running on roads....trainers on, out the door, walk 5 mins then start the run/ walk session.It would be better to get a few kgs off before running but I don't have time to get to the gym every day to use the bike. Lost another kg this week. | ||
| mikeyp | | ... | 15-11-2014 @ 11:11 |
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 up to two sets of 5 @ 160kg Narrow grip bench up to 80kg x 6 then drop set 10kg each set to 60kg x 15 Front squat 3 x 10 reps on smith machine ( Yes I know ) keeping back dead straight and all on the quads. Barbell curls 3 x 10 @ 35kg Upright row 3 x 10 @ 30kg Sit ups 3 x 20 In at 8am so took a bit of warming up !! | ||
| mikeyp | | ... | 18-11-2014 @ 19:14 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Post Edited: 18.11.2014 @ 19:15 PM by mikeyp Bike 10 minsWarm up shoulders x 5 mins Dumbell bench press. Up in 5kg increments to 40kg x 5 reps then: 37.5kg x 5 35kg x 6 32.5kg x 8 30kg x 8 Dumbell one arm row 45kg x 10 x 3 sets Lying tricep barbell extension 3 x 10 @ 35kg Lat pulldowns 4 x 10 superset with machine flyes 4 x 10 - 12 Tricep pushdowns 4 x 10 Cable Pull throughs 4 x 10 - 15 I'm in Holland with work Thurs & Fri so it will be Sat am next session. | ||
| Billwest | | ... | 18-11-2014 @ 19:43 |
Member 541, 4994 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | mikeyp said: Running on roads....trainers on, out the door, walk 5 mins then start the run/ walk session.It would be better to get a few kgs off before running but I don't have time to get to the gym every day to use the bike. Lost another kg this week. Need to be careful about running on roads it is pretty unforgiving on the joints. Long term I'd say you'd be much better off, if you can, running on grass at least until you have got to the level you can run say 5k easily. | ||
| mikeyp | | ... | 22-11-2014 @ 18:41 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said: Need to be careful about running on roads it is pretty unforgiving on the joints. Long term I'd say you'd be much better off, if you can, running on grass at least until you have got to the level you can run say 5k easily. I've read conflicting research about this over the years and a well respected physiotherapist backed up the theory that grass is equally as hard on the joints because of the uneven surface. A running track is best but the reason I'm running as previously mentioned is: straight out the door and back in 30 mins. I tweaked my calf a bit last week but I'm expecting to get a few niggles at this weight !! | ||
| mikeyp | | ... | 22-11-2014 @ 18:47 |
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 120kg x 5 140kg x 5 x 2 sets 120kg x 5 120kg x 5 Speed deadlifts. 60kg x 5 100kg x 5 120kg x 1 x 8 sets Narrow grip bench, paused. Bar x 20 40kg x 10 60kg x 5 70kg x 5 80kg x 5 Front squat on smith machine 5 x 10 Preacher curl 3 x 10 Dumbell curls 3 x 10 @ 15kg | ||
| mikeyp | | ... | 25-11-2014 @ 23:09 |
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 5 mins Floor press, paused. Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 3 90kg x 1 95kg x 1 100kg x 1 95kg x 1 80kg x 5 Barbell bent over row. 60kg x 10 65kg x 10 70kg x 10 80kg x 10 80kg x 8 Dumbell bench press. 25kg x 10 30kg x 8 35kg x 5 37.5kg x 5 40kg x 5 35kg x 5 Lat Pulldowns 4 x 10 @ 75kg Lying barbell skull crushers 5 x 10 @ 30kg Tricep pushdowns 3 x 10 superset with machine flyes 3 x 10 Trying some different exercises whilst I'm dieting down, enjoyed it. | ||
| Billwest | | ... | 26-11-2014 @ 07:27 |
Member 541, 4994 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Nice session Mike, I am liking the variety you have introduced recently | ||
| mikeyp | | ... | 29-11-2014 @ 14:25 |
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 5 mins Beltless Paused Box squat. Bar x 10 x 2 sets 60kg x 5 100kg x 5 120kg x 3 140kg x 1 150kg x 1 160kg x 1 150kg x 3 Front squat on smith machine 5 x 10 Dimmel deadlifts 5 x 15 up to 80kg ( feeling my way with these and trying to avoid DOMS tomorrow). Speed bench 10 x 3 reps @ 60kg Leg Press 3 x 15 Dumbell chest supported row 5 x 10 @ 30kg Barbell curls 3 x 10 @ 30kg I found the paused squats harder than full squats, it seems to be right around my weak / sticking point. Also felt a lot different to full squats. Short rests on all accessory work. Moved the weight up 10kg on the front squats. I'm really weak on these as the smith machine forces me to keep a really straight back and put all the work on the quads instead of using my back / hips etc. | ||
| Billwest | | ... | 29-11-2014 @ 14:33 |
Member 541, 4994 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Nice box squats Mike. How high is the box and how long the pause? | ||
| mikeyp | | ... | 29-11-2014 @ 15:33 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said:Nice box squats Mike. How high is the box and how long the pause? Ta Bill, just above parallel and about 2 secs, just a brief pause then push. These are harder than my full squats and seem to hit the sticking point so hopefully will get some carry over. I'm training westside style ( albeit over only two days a week ), to vary the exercises whilst I'm losing fat and doing more cardio. Also doing max depth on the strict front squats, so trying to work on weak areas and bring them up. Variety in exercises and working on weak areas are my focus on the weights whilst emphasizing fat loss ! | ||
| mikeyp | | ... | 02-12-2014 @ 20:11 |
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 5 mins Floor press, paused. Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 85kg x 1 95kg x 1 105kg x 1 PB 100kg x 1 85kg x 3 Barbell bent over row. 60kg x 10 65kg x 10 70kg x 10 80kg x 5 90kg x 5 80kg x 10 Dumbell bench press. 25kg x 10 30kg x 8 35kg x 5 x 4 sets Speed Deadlifts 10 x 1 rep @ 120kg Lat Pulldowns 6 x 10 @ 75kg - 80kg Lying barbell skull crushers 25kg x 10, 35kg x 5, 45kg x 5, 35kg x 10 Tricep pushdowns 4 x 8 -10 @ 40kg Machine flyes 3 x 15 Running feeling better, last night ran pretty much 2 miles continuously ( I've promised myself a real slow build up to prevent injury). The aim is to build up to about 4 miles to build a base, then introduce some hill sprints, thereby keeping within the 30 minute time frame. | ||
| mikeyp | | ... | 04-12-2014 @ 21:48 |
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 5 mins Beltless Paused Box squat. Bar x 10 x 2 sets 60kg x 5 100kg x 5 120kg x 3 140kg x 3 155kg x 1 165kg x 1 PB 160kg x 1 Front squat on smith machine 5 x 5 Dimmel deadlifts 3 x 15 @ 100kg Speed bench 8 x 3 reps @ 60kg Land mines 3 x 20 Barbell curls 3 x 10 @ 30kg | ||
| mikeyp | | ... | 09-12-2014 @ 19:54 |
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 Narrow grip incline bench press, index finger next to smooth. Bar x 10 x 2 sets 40kg x 10 60kg x 3 65kg x 3 70kg x 1 75kg x 1 80kg x 1 70kg x 3 Dumbell bench press. 25kg x 15 30kg x 5 35kg x 5 40kg x 5 35kg x 5 Speed squats to 3" below parallel box( step box plus 2 x 25kg plates on top ). Bar x 10 x 3 sets 40kg x 5 x 2 sets, felt weird so just getting the hang of these. 12 x 2 reps @ 60kg with 40 secs to 1 min recovery Speed deadlifts 10 x 1 rep @ 120kg with 40 secs recovery. Bent over row. 60kg x 10 70kg x 5 75kg x 5 80kg x 5 90kg x 5 90kg x 5 95kg x 5 Skull crushers. 25kg x 10 30kg x 5 35kg x 5 40kg x 5 45kg x 5 Lat pulldowns 3 x 10 @ 75kg Tricep pushdowns 3 x 12 @ 35kg The inclines felt very different and it really seems to hit the triceps hard as I can't get any lat or leg drive into it. Speed squats also felt very awkward at first. I set up an aerobic step box on it's lowest setting with a couple of 25kg weights to sit back onto, which puts me at least 3" below parallel. The aim was speed with these. | ||
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