New Training Journal start 2009.
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| mikeyp |  | ... | 09-01-2015 @ 18:55 |
 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 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. | ||
| Billwest | | ... | 09-01-2015 @ 19:22 |
Member 541, 5138 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Congratulations on the weight loss Mike. Have you felt any effect on your strength levels? | ||
| mikeyp | | ... | 11-01-2015 @ 09:54 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 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. | ||
| Billwest | | ... | 11-01-2015 @ 10:30 |
Member 541, 5138 posts SQ 192.5, BP 120, DL 222.5535.0 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. | ||
| mikeyp | | ... | 12-01-2015 @ 19:08 |
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 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 | ||
| mikeyp | | ... | 14-01-2015 @ 19:14 |
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 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 | ||
| mikeyp | | ... | 16-01-2015 @ 18:35 |
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 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  | ||
| mikeyp | | ... | 19-01-2015 @ 19:24 |
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 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  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 | ||
| Billwest | | ... | 19-01-2015 @ 21:13 |
Member 541, 5138 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Nice session Mike, some serious reppage going in there | ||
| mikeyp | | ... | 23-01-2015 @ 19:09 |
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 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. | ||
| mikeyp | | ... | 26-01-2015 @ 21:40 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 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. | ||
| mikeyp | | ... | 29-01-2015 @ 09:14 |
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 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. | ||
| mikeyp | | ... | 31-01-2015 @ 12:51 |
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 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 | ||
| mikeyp | | ... | 02-02-2015 @ 19:38 |
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 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. | ||
| Lurkio | | ... | 03-02-2015 @ 07:31 |
 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 stuff Mikey | ||
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