New Training Journal start 2009.
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| mikeyp |  | ... | 12-12-2014 @ 19:43 |
 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 Straight leg, arched back Concentric good mornings, bar set on pins so back is at parallel. Bar x 10 60kg x 5 60kg x 3 80kg x 3 100kg x 3 110kg x 3 120kg x 1 125kg x 1 130kg x 1 132.5kg x F 120kg x 1 Leg Press 4 x 12 Beltless Stiff leg deadlifts standing on 25kg plates. 60kg x 15 100kg x 12 110kg x 12 115kg x 12 Speed bench. 8 x 3 reps @ 60kg JM press. 40kg x 5 60kg x 5 65kg x 5 70kg x 5 Dumbell curls 15kg x 10 x 3 sets superset with: Dumbell side laterals 10kg x 10 x 3 sets Barbell curls, 2 sets of 21's with Oly bar. First time doing the good mornings off pins and it's pretty tough doing them with straight legs, puts all the work on the hams and lower back, also no stretch reflex of course (more like a deadlift). I went for a good range of motion with these and set the pins so my back was parallel with the ground, it's a bit weird as you have to bend your knees to get into position, and when you straighten them the bar rolls forward up your neck, but that's all part of the exercise having to overcome it. I just fell back a bit with the 132.5, got it off the pins, but then re set and couldn't budge it. The stiff leg deads were tough even with that weight, as I let the bar drift forward and really concentrated on working the hams. Got to say I'm really enjoying the new exercises and mixing it up a bit. Also the weight is coming down nicely....lost about 9lbs in 6 weeks by tightening the diet up and doing a couple of cardio sessions per week ( it's harder this time of year with all the Xmas dos and stuff, so it should come off nicely in the New Year). The missus has a good quality cross trainer so I've been using that as the running was jacking up my knees, so I'll pick up the running again when I've dropped another few lbs. I'm currently 111kg and want to get down to 100kg or so by next April / May and see how the old body looks, then concentrate on building lean mass & strength again. | ||
| mikeyp | | ... | 16-12-2014 @ 19:52 |
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 82.5kg x 1 PB 75kg x 1 70kg x 3 Dumbell bench press. 25kg x 15 30kg x 10 x 5 sets Speed squats to 3" below parallel box( step box plus 2 x 25kg plates on top ). Bar x 10 x 3 sets 15 x 2 reps @ 60kg with 40 secs to 1 min recovery Speed deadlifts 10 x 1 rep @ 130kg with 40 secs recovery. Bent over row. 60kg x 10 70kg x 5 75kg x 5 80kg x 5 90kg x 5 70kg x 10 Skull crushers. 25kg x 20 30kg x 15 x 3 sets Lat pulldowns 5 x 10 @ 75kg Tricep rope pushdowns 3 x 10 Face pulls 2 x 20 Felt a bit depleted due to low calories today but still got some decent work in. | ||
| mikeyp | | ... | 19-12-2014 @ 19:19 |
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 Straight leg, arched back Concentric good mornings, bar set on pins so back is at parallel ( hole 8 from bottom). Bar x 10 60kg x 5 60kg x 3 80kg x 3 100kg x 3 110kg x 1 120kg x 1 130kg x 1 135kg x PB Front Squats on smith machine, 15, 10, 10, 5 reps Beltless Stiff leg deadlifts standing on 25kg plates. 60kg x 15 100kg x 15 110kg x 10 120kg x 10 Speed bench. 8 x 3 reps @ 62.5kg JM press. 60kg x 5 65kg x 5 70kg x 5 75kg x 5 Barbell curls 35kg x 10 x 3 sets superset with: Dumbell side laterals 10kg x 10 x 3 sets Hanging leg raises 2 x 10 Bench leg raises 2 x 15 I'm confident I'll hit 140kg next time on the concentric good mornings as todays 135 was a solid lift, then switch the exercise again. I'm feeling my way with this and I think I will need to switch the ME exercises every 3 weeks before I stall on them. | ||
| Billwest | | ... | 19-12-2014 @ 20:00 |
Member 541, 5138 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Interesting stuff Mike, do I sniff a little bit of westside going on here? | ||
| mikeyp | | ... | 24-12-2014 @ 11:18 |
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 3 75kg x 1 8okg x 1 70kg x 3 Dumbell bench press. 25kg x 15 30kg x 5 35kg x 5 30kg x 10 Skull crushers 6 x 10 reps @ 30kg Machine chest supported rows 5 x 8 Lateral raises 3 x 10 reps superset with bent laterals 3 x 10. Quick session this morning whilst the family were in bed. Out now pretty much all over Christmas but will be able to train Sat morning, need to find a gym though as ours is shut 'till next Monday !! Lost another 1kg and feeling and looking better  | ||
| mikeyp | | ... | 24-12-2014 @ 11:30 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said:Interesting stuff Mike, do I sniff a little bit of westside going on here? You sure do but don't worry I'm not going down the cliched route of getting all tattood up and high squats !! I'm enjoying the change of exercises and mixing it up with some speed work, and I do agree with a lot of the theory behind it. I'm going to get in the gym 3 x per week starting w/c 5th Jan rather than the 2 x I have been doing, and will do Westside but over 3 days ie. : Mon ME Squat / Dead Wed ME Bench Fri DE Squats & Deads Mon DE Bench Wed ME Squat / Dead Fri ME Bench Etc. | ||
| mikeyp | | ... | 27-12-2014 @ 13:37 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Cross trainer x 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 3 140kg x 3 150kg x 3 140kg x 3 Stiff leg deadlifts standing on 20kg plates. 60kg x 10 100kg x 10 110kg x 10 120kg x 10 130kg x 10 Bench press Bar x 20 40kg x 10 60kg x 5 70kg x 5 80kg x 3 90kg x 3 100kg x 3 90kg x 5 Lat pulldowns 4 x 10 Tricep pushdowns 4 x 8 - 12 Found a gym open in Huddersfield so managed to get a session in. Felt a bit rusty on squats as I haven't done the full movement in weeks and the bar was a bit ropey. Will try to get a session in on Monday. | ||
| Billwest | | ... | 27-12-2014 @ 14:24 |
Member 541, 5138 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Nice work Mike, particularly the high rep SLDLs. Merry Christmas too! | ||
| mikeyp | | ... | 29-12-2014 @ 21:00 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Shoulder warm up x 10 mins Incline dumbell press 20kg x 15, 3 x 10 @ 25kg Dumbell chest supported row 3 x 10 @ 30kg Dumbell overhead tricep extension 10 @ 25kg, 2 x 10 @ 30kg Rope pushdowns 2 x 10 Rope overhead extensions 3 x 15 Preacher curls 4 x 6 - 10 up to 30kg plus ez bar. Dumbell curls 3 x 10 @ 15kg Dumbell side laterals 3 x 10 superset with bent laterals 3 x 10 @ 10kg Dumbell front raises 3 x 10 @ 7.5kg Standing Pulldown abs 3 x 10 @ 40kg Lying leg raises on bench 3 x 15 Light and fast session tonight. Can't get in now until Saturday morning. Looking forward to getting in 3 x per week starting next Monday. | ||
| mikeyp | | ... | 29-12-2014 @ 21:08 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said:Nice work Mike, particularly the high rep SLDLs. Merry Christmas too! Cheers Bill, going to hammer these in the New year, but going to keep a good range of motion and strict style rather than chasing weight with sloppy bent leg style, so I can hammer the hams & lower back & glutes. Hope you've had a great Xmas, and have a great New Year, and all the best for your Comps in 2015 | ||
| mikeyp | | ... | 03-01-2015 @ 12:05 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Post Edited: 03.01.2015 @ 12:43 PM by mikeyp Bike 10 minsWarm up with bar x 10 mins Bench press Bar x 20 40kg x 10 60kg x 5 70kg x 5 80kg x 3 90kg x 3 100kg x 3 Pin bench press ( pin no. 5 ) 60kg x 3 70kg x 3 80kg x 3 90kg x 1 80kg x 5 Incline dumbell press 3 x 15 @ 20kg Lat pulldowns 2 x 20 @ 65kg superset with machine flyes 2 x 15 Tricep pushdowns 2 x 15 @ 35kg superset with machine supported rows 2 x 12 Dumbell curls 3 x 12 @ 12.5kg superset with standing dumbell tricep ext. 3 x 15 @ 20kg Quick session this morning. Did a few concentric pin presses to get the set up right for next week. Pin 5 puts the bar just above (almost on my chest ) my chest so should be good for improving bench. These felt quite a bit harder than normal bench. Monday is ME squat & bench day. | ||
| Lurkio | | ... | 03-01-2015 @ 12:26 |
 as deep as his fat little body will allow Member 265, 4173 posts SQ 222.5, BP 142.5, DL 235600.0 kgs @ 108kgs UnEq | Good quick session Mikey, happy new year to you and yours. | ||
| mikeyp | | ... | 03-01-2015 @ 12:46 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Lurkio said:Good quick session Mikey, happy new year to you and yours. Thanks Malc, just edited it...forgot I'd done some incline dumbell press Same to you mate and it looks as though you're on for a great year strength wise I will be watching your progress ! | ||
| mikeyp | | ... | 05-01-2015 @ 19:26 |
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 Rack Pulls ( pin one, at mid shin level ). 60kg x 10 60kg x 5 100kg x 5 140kg x 3 160kg x 3 180kg x 3 200kg x 1 210kg x 1 190kg x 3 Chest supported dumbbell row. 30kg x 10, 35kg x 10 x 3 sets Strict Good mornings. Bar x 10 60kg x 10 70kg x 10 75kg x 10 Front squats on smith machine 10, 10, 6, 6. Sit ups x 30, 25, 20. Surprised how weak I am on the rack pulls, but it's a b**ch of a height for me. All good work anyhow Pin press and upper assistance on Wednesday. | ||
| mikeyp | | ... | 07-01-2015 @ 19:13 |
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 Concentric Pin bench press ( pin no. 5 ) Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 3 90kg x 1 100kg x 1 90kg x 3 Incline dumbbell press 20kg x 10 25kg x 10 32.5kg x 4 32.5kg x 4 27.5kg x 8 27.5kg x 8 Skull crushers with oly bar. Bar x 10 30kg x 10 35kg x 10 40kg x 6 40kg x 6 Pushdowns 3 x 15 @ 35kg Lat pulldowns 5 x 10 - 12 @ 75kg Dumbell side laterals @ 7.5kg 20, 15, 15 reps. | ||
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