REGISTER AN ACCOUNT
Who's Online - 1 member and 299 guests

New Training Journal start 2009.

Users viewing topic: & 1 Guest

12345678910 ... ... 8788899091929394959697

mikeypIcon...12-12-2014 @ 19:43 
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 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.
mikeypIcon...16-12-2014 @ 19:52 
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

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.
mikeypIcon...19-12-2014 @ 19:19 
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 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.
BillwestIcon...19-12-2014 @ 20:00 
Member 541, 4949 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Interesting stuff Mike, do I sniff a little bit of westside going on here?Grin
mikeypIcon...24-12-2014 @ 11:18 
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

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 Happy
mikeypIcon...24-12-2014 @ 11:30 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Billwest said:Interesting stuff Mike, do I sniff a little bit of westside going on here?Grin


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.
mikeypIcon...27-12-2014 @ 13:37 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 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.
BillwestIcon...27-12-2014 @ 14:24 
Member 541, 4949 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Nice work Mike, particularly the high rep SLDLs. Merry Christmas too!
mikeypIcon...29-12-2014 @ 21:00 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 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.
mikeypIcon...29-12-2014 @ 21:08 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 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 Happy
mikeypIcon...03-01-2015 @ 12:05 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Post Edited: 03.01.2015 @ 12:43 PM by mikeyp
Bike 10 mins

Warm 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.
LurkioIcon...03-01-2015 @ 12:26 
Avatar
as deep as his fat little body will allow
Member 265, 4173 posts
SQ 222.5, BP 142.5, DL 235
600.0 kgs @ 108kgs UnEq
Good quick session Mikey, happy new year to you and yours.
mikeypIcon...03-01-2015 @ 12:46 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 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 pressGrin

Same to you mate and it looks as though you're on for a great year strength wiseHappy I will be watching your progress !
mikeypIcon...05-01-2015 @ 19:26 
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 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 Happy

Pin press and upper assistance on Wednesday.
mikeypIcon...07-01-2015 @ 19:13 
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

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.

12345678910 ... ... 8788899091929394959697

© Sugden Barbell 2024 - Mobile Version - Privacy - Terms & Conditions