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mikeypIcon...09-01-2015 @ 18:55 
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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

Speed squats.
Bar x 10 x 2 sets
60kg x 5
60kg x 2
70kg x 2 x 15 sets

Speed deadlifts
10 x 1 rep @ 135kg

Stiff leg deadlifts standing on 25kg plates.
3 x 15 reps @ 100kg

Fat man ( but getting leaner :-) )pullups 3 x 12

Standing pulldown abs 3 x 10 @ 45kg

Lost 6 kg so far however I've done nothing on none weights days this week so I will try to up the calorie burning on rest days ( from weights)from now on.

Speed bench on Monday.
BillwestIcon...09-01-2015 @ 19:22 
Member 541, 4949 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Congratulations on the weight loss Mike. Have you felt any effect on your strength levels?
mikeypIcon...11-01-2015 @ 09:54 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
It is harder going to workouts feeling hungry and a bit drained so yes I feel a bit weaker but I don't think I'll have lost too much when I've lost another 9kg.

Mixing up the exercises is stopping me from thinking too much about any loss of kgs off the top end of my lifts and keeping me focussed on my immediate aim. No doubt in a few months I'll be itching to focus on the main lifts again but will be leaner & fitter.
BillwestIcon...11-01-2015 @ 10:30 
Member 541, 4949 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Yes Mike I think you will feel a lot fitter for getting your weight down to around 100kg. I only lost about seven and a half kilos in 2013 and it felt massive. Of course it did take a while to get back to the kind of weights I wanted to be lifting.
mikeypIcon...12-01-2015 @ 19:08 
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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

Speed bench 10 x 3 reps @ 65kg

Dumbell bench press.
20kg x 15
25kg x 15
30kg x 15
30kg x 14
30kg x 12

JM Press 3 x 15 reps @ 40kg

Standing overhead dumbbell tricep extension 3 x 15 @ 20kg

One arm dumbbell row 3 x 12 @ 45kg

Dumbell side laterals with 7.5kg x 20 reps, 18 reps, 16 reps

Dumbell front raises 3 x 15 @ 7.5kg
mikeypIcon...14-01-2015 @ 19:14 
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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 Rack Pulls ( pin one, at mid shin level ).
60kg x 10
60kg x 5
100kg x 5
140kg x 3
165kg x 3
185kg x 3
205kg x 1
215kg x Fail
190kg x 3

Front squats on smith machine 10, 5, 5 ,5 reps

Strict Good mornings
60kg x 10
70kg x 10
80kg x 10

Dumbell chest supported row 3 x 12 @ 30kg

Sit ups 3 x 25 reps
mikeypIcon...16-01-2015 @ 18:35 
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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

Concentric Pin bench press ( pin no. 5 )
Bar x 20 x 2 sets
40kg x 10
60kg x 5
70kg x 5
82.5kg x 3
92.5kg x 1
102.5kg x 1
90kg x 3

Incline dumbbell press
25kg x 10
30kg x 5
32.5kg x 5
32.5kg x 5
30kg x 5

Skull crushers with oly bar.
Bar x 10
30kg x 10 x 5 sets

Pushdowns 3 x 15 @ 35kg

Lat pulldowns 5 x 10 - 12 @ 75kg

Dumbell side laterals 3 x 10 reps @ 10kg

Then 3 mins non stop clean & press / push press towards end with 30kg (some short rests during but keeping hold of the bar all the time ). Good cardio and really works the grip ! even with this small weight. Started light on these with the aim of doing them 1 x per week and upping the weight over time.

Didn't have a snack before training and was hungry before I started but I've lost another kg this week Happy
mikeypIcon...19-01-2015 @ 19:24 
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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
Bar x 10 x 2 sets
60kg x 5
100kg x 5
120kg x 5
130kg x 5
140kg x 5
120kg x 5

60kg x 3 mins, managed 45 reps. Kept the bar continuously on my back but took (needed to take ) some long breathing breaks between blocks of reps. This felt tougher on the breathing than the legs....Stairs will be fun tomorrow Grin I did think 60kg would be too light but I'm glad I used this weight for the first session of these.

Dumbell chest supported row.
30kg x 10 x 3 sets

Dumbell side laterals 3 x 12 @ 10kg

Dumbell front raises 3 x 10 @ 10kg

Pulldown abs
35kg x 10
35kg x 10
40kg x 10
BillwestIcon...19-01-2015 @ 21:13 
Member 541, 4949 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Nice session Mike, some serious reppage going in thereGrin
mikeypIcon...23-01-2015 @ 19:09 
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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 Deadlifts.
60kg x 10
60kg x 5
100kg x 5
140kg x 5
150kg x 5
160kg x 5
160kg x 5
160kg x 5

Bench Press
Up to 90kg x 5 x 3 sets

Incline dumbbell press.
3 x 8 @ 27.5kg

Lat Pulldowns
5 x 10 - 15

Skull crushers 4 x 10 @ 35kg

Rope pushdowns 3 x 10

Dumbell tricep extension 20kg x 15 reps superset with dumbbell curls x 15 reps x 3 sets.
mikeypIcon...26-01-2015 @ 21:40 
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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

Bench Press paused, wide grip for a change.
Up to 80kg x 5 x 3 sets.

One arm dumbell press 3 x 10 with each arm @ 20kg.

Two arm standing dumbell press 3 x 10 @ 15kg

Dumbell lying tricep extension 4 x 10 @ 15kg

Bent over row 4 x 10 @ 70kg

Barbell curls 3 x 10 @ 35kg

Bit of assistance stuff tonight.
mikeypIcon...29-01-2015 @ 09:14 
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 front squats.
Bar x 10 x 2 sets
60kg x 5
70kg x 5
80kg x 5
80kg x 5
90kg x 5

Deficit stiff leg deadlifts (standing on 25kg plates).
60kg x 5
100kg x 5
120kg x 5
140kg x 5 x 3 sets

60kg x 40 reps ( after a bit of banter someone in the gym said it would take me over a minute to do 40 reps with 60kg......did it in 45 secs ).

Lat pulldowns 4 x 10 @ 75kg

Sit ups with 2.5kg behind head 3 x 15 reps.
mikeypIcon...31-01-2015 @ 12:51 
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

Bench press to foam roller, paused.
Bar x 20 x 2 sets
40kg x 10
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5 x 3 sets

Dumbell bench press, up to 35kg x 5 x 3 sets

Dumbell skull crushers 4 x 10 @ 15kg

Tricep pushdowns 4 x 10 @ 35kg

Clean and push press 40kg x 10, 45kg x 10, 50kg x 10

Side laterals 3 x 10 @ 15kg

Band pullaparts 3 x 30
mikeypIcon...02-02-2015 @ 19:38 
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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 Deficit Deadlifts standing on 25kg plates.
60kg x 10
60kg x 5
100kg x 5
120kg x 5
140kg x 5
150kg x 5
150kg x 5
150kg x 5

Front squats 3 x 10 @ 60kg

Dumbell curls 3 x 8 reps @ 17.5kg

Cable curls 4 x 8 - 10

Cable upright rows 4 x 10 - 15

Dumbell front raises 3 x 10 @ 12.5kg

Leg raises 3 x 20

Kept the deficit deads relatively light until I get used to them.
LurkioIcon...03-02-2015 @ 07:31 
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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 stuff Mikey

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