TRAINIG LOG
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| jones105 |  | Training week 13/4/26-19/4/26 | 14-04-2026 @ 15:36 |
most definatley not an idiot Member 2731, 3845 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Post Edited: 20.04.2026 @ 20:07 PM by jones105 Deadlift 185 x2 / 210 x1 / 225 x1 190+16kg chains - 3x2 Front squat 110 x2 / 120 x2 / 130 x2 Planks BW x40s / 15 x40s / 15 x40s ________________ Bench owu - 110x2 /120 x1 /130 x1 Spotto 105 - x3 /105 x3 /105 x3 ISO bench - 20 x12 /30 x10 / 35 x8 Face pulls - 18 x12 / 22 x12 /22 x12 Cable PD - 31 x15 /45 x10 /45 x10 DB skulls - 12.5 x12 /15 x10 / 15 x10 Squat / wraps 210 x1/220 x1/240 x1 | ||
| jones105 | | 20/4/26 - 26/4/26 | 20-04-2026 @ 20:53 |
most definatley not an idiot Member 2731, 3845 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Post Edited: 28.04.2026 @ 17:12 PM by jones105 Speed spotto + 16kg chains60 x5 / 70 x3 / 80 x2 x3 Ez front raises 15 x12/ 15x152 17.5 x15/ 20 x15 Ez cable PD 40 x30/ 49x15/ 45 x12 / 59 x10/ 59 x10 Single arm PD 18 x30 / alt hands __________________ Front squat - 120 x2/140 x2 /140 x2 RDLs - 70 x12/ 80 x10 / 80 x10 __________________ Thick bar pull downs 45 x10 / 54 x10 / 63 x10 / 67 x8 ( power ) Seated cable rows 63 x12 / 77 x12 / 90 x10 / 93 x10 Grip machine 35 x15/50 x12/65 x10/70 x8/70x8 Preacher ez curls 15 x12/20 x12/25 x10/25 x10/25 x10 ___________ Bench - 120 x1 / 130 x1 / 135 x1 / 110 x3 110 x3 / 90 x10 Deadlift - 185 x2 / 185 x2 / 185 x2 / 185 x3 | ||
| jones105 | | Training week 27/4/26 | 28-04-2026 @ 17:14 |
most definatley not an idiot Member 2731, 3845 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Post Edited: 03.05.2026 @ 17:26 PM by jones105 Wrapped squat - 200 x1 / 220 x1 / 230 x1 2 / 240 x1 Sleeves - 180 x3 / 180 x3 Spotto bench - 90 x3 / 100 x3 / 100 x3 / 100 x3 ____________ Deadlift 200 x1 / 225 x1 / 255 x1 210 x2 / 210 x2 / 210 x3 Single ham curls 10 x15 / 20 x8 / 20 x8 Leg press 120 x15 / 160 x12 / 200 x10 / 200 x10 ____________ Bench - 100 x3 / 120 x3 / 120 x3 / 120 x3 100 x7 Skull crushers - 25 x15 / 35 x8 / 35 x8 Sides 12.5 x15 / 15 x12 / 15 x12 Ez cable Press down 35 x12/24 x8/22 x6 x1 | ||
| jones105 | | Training week 4/5/26 | 04-05-2026 @ 16:47 |
most definatley not an idiot Member 2731, 3845 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Seated shoulder press - 60 x6 / 60 x8 / 60 x8 / 60 x10 Seated cable row - 45 x12 / 60 x10 / 60 x10 / 60 x10 Pro pull downs 55 x12 / 64 x10 / 64 x10 Shrugs - 25 x20 / 30 x18 / 30 x12-20 x12 Face pulls - 10 x12 / 10 x12 / 10 x12 Cable hammers 20 x12 / 20 x15 / 22.5 x10-15 x12 Cable ext rotation 5 x12 x3 | ||
| jones105 | | Training week 4/5/26 | 04-05-2026 @ 16:52 |
most definatley not an idiot Member 2731, 3845 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Post Edited: 06.05.2026 @ 01:41 AM by jones105 Seated shoulder press - 60 x6 / 60 x8 / 60 x8 / 60 x10Seated cable row - 45 x12 / 60 x10 / 60 x10 / 60 x10 Pro pull downs 55 x12 / 64 x10 / 64 x10 Shrugs - 25 x20 / 30 x18 / 30 x12-20 x12 Face pulls - 10 x12 / 10 x12 / 10 x12 Cable hammers 20 x12 / 20 x15 / 22.5 x10-15 x12 Cable ext rotation 5 x12 x3 ________________ Wrapped back squat 180 x1 / 180 x1 180 x1 Just some extra practise wrapping... tighter each set Raw frontiers 110 x3 / 110 x3 | ||
| jones105 | | UKIPL Welsh champs | 10-05-2026 @ 20:53 |
most definatley not an idiot Member 2731, 3845 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Squat 225kg 245kg 252.5kg Bench 125kg 135kg 140kg Deadlift 240kg 260kg 265kg Total - 567.5kg at 87.6kg bw 9 from 9 / all white !! Happy with that !! All things considering | ||
| jones105 | | Back off week 11/5/26 | 14-05-2026 @ 17:33 |
most definatley not an idiot Member 2731, 3845 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Bench - 80 x8 x5 Skulls - 17.5 x15 / 25 x10 x3 Single arm cable - 5 x15 x3 __________________ Back squat - 165 5 x2 Leg press - 120 x20 / 160 x20 / 200 x15 x2 Reverse hyper - 10 x12 / 15 x12 x2 | ||
| jones105 | | Cube week 1 - 17/5/26 | 18-05-2026 @ 21:18 |
most definatley not an idiot Member 2731, 3845 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Post Edited: 25.05.2026 @ 08:46 AM by jones105 Reps Bench - 90 x8/90x8/90x10/90x10Incline DB - 20 x12/20x12/22.5x10 DB skulls - 12.5x12/15x10/15x10 Ez cable - 22.5 x12/22.5 x12 Ez reverse - 12.5x20/15x18 Y raise - 4x12 x4 ______________ Deadlift - 205 5x2 Front squat - 105 x5 / 110 x3 / 115 x3 Reverse hyper - 10 x15 / 15 x15 / 12.5 x12 _______________ Bodybuilding Seated shoulder press - 60 x8 / 60 x10 / 60 x10 Close grip row - 45 x12 / 50 x12 / 70 x10 Wide row - 45 x10 / 45 x10 / 45 x10 Back shrugs - 15 x15 / 15 x15 SS Side - 10 x15 / 12.5 x12 Rear cables - 5 - 3 x10 SS Cable hammer - 17.5 x12 / 20 x12 / 22.5 x10 - holds on last rep Reverse ez curls - 10 - 3 x10 Reverse grip pull downs 3 x12 _______________ Speed squat + 32mm bands 105 4 x3 110 4 x3 Leg press 130 x20 / 210 x12 / 220 x10 / 220 x10 Laying ham curls 30 x15 / 34 x12 / 39 x10 / 39 x10 | ||
| jones105 | | Cube week 2 / 27/5/25 | 28-05-2026 @ 09:59 |
most definatley not an idiot Member 2731, 3845 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Post Edited: 28.05.2026 @ 10:13 AM by jones105 Heavy bench -110 5x2DB skulls - 12.5 x12 / 15 x8 / 15 x9 Face pulls - 5 x15 / 7.5 x15 / 7.5 x15 Ez cable PD - 17.5 x20 / 20 x12 / 22.5 x8 Front DB raise - 7.5 x15 / 7.5 x15 / 7.5 x15 _______________ Body building / back Seated wide cables - 40 x10 /40 x10 /40 x10 Cheat sup row - 52.5 x15 / 68 x12 / 77 x10 / 77 x10 Cable hammers - 15 x15 / 20 x12 / 22.5 x10 Ez shrugs - 25 x25 / 35 x20 / 45 x12 DB cults - 10 x12 / 10 x12 | ||
| jones105 | | Cube week 3 | 02-06-2026 @ 17:09 |
most definatley not an idiot Member 2731, 3845 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Speed bench plus 21mm bands 60 4 x3 65 4 x3 DB skulls - 12 x12 / 15 x10 / 17 x6 / 17 x6 Face pulls 10 x15 / 10 x15 / 10 x15 Cable ex - 17 x20 / 22 x0 / 22 x10 _______________ Deadlift / reps 160 x6 / 160 x6 / 160 x8 Reverse hyper - 10 x15 / 15 x12 / 12 x10 Planks - BW x45s / 15 x45s / 15 x45s Backward sled walks 25+ sled 16 + 16m 40 + sled x 6 runs / 16m | ||
| jones105 | | ... | 09-06-2026 @ 16:25 |
most definatley not an idiot Member 2731, 3845 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | I said:Speed bench plus 21mm bands 60 4 x3 65 4 x3 DB skulls - 12 x12 / 15 x10 / 17 x6 / 17 x6 Face pulls 10 x15 / 10 x15 / 10 x15 Cable ex - 17 x20 / 22 x0 / 22 x10 _______________ Deadlift / reps 160 x6 / 160 x6 / 160 x8 Reverse hyper - 10 x15 / 15 x12 / 12 x10 Planks - BW x45s / 15 x45s / 15 x45s Backward sled walks 25+ sled 16 + 16m 40 + sled x 6 runs / 16m ____________ Wrapped squat 175 x2 / 190 x2 / 190 x2 Failed week!!! | ||
| jones105 | | Cube week 4 | 09-06-2026 @ 17:14 |
most definatley not an idiot Member 2731, 3845 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Post Edited: 12.06.2026 @ 14:31 PM by jones105 Bench / reps - 100 x5 / 100 x5 / 100 x4 / 85 x6 Over head ext - 20 x15 / 30 x12 / 35 x10 Face pull - 7.5 x15 / 7.5 x15 / 10 x12 Cable rope - 17 x12 / 17 x12 DB front raise - 6 x15 / 7.5 x12 __________ Deadlift / heavy - 225 x2 / 190 x3 / 190 x3 / 190 x3 Ham curls - 25 x12 / 30 x12 / 34 x10 / 34 x10 45 back ext - BW x15 / 10 x12 / 10 x12 _________ Bodybuilding Pull downs - 40 x12 / 45 x10 / 45 x10 Chest sup rows - 58 x12 / 77 x12 / 88 x10 Wide ceased cable rows - 30 x10 / 30 x10 / 30 x10 Incline DB - 20 x12 / 25 x10 / 25 x10 DB shrugs - 15 x20 / 20 x15 / 25 x12 Decline chest press - 15 x15 / 25 x10 / 25 x10 ____________ Speed squat + 32mm bands - 105 x3 / 105x3 / 120 x2 / 120 x2 / 125 x2 / 125 x2 / 125 x2 / 125 x2 Leg ext - 40 x15 / 49 x 15 / 58 x12 / 58 x12 | ||
| jones105 | | Cube week 5 | 15-06-2026 @ 16:50 |
most definatley not an idiot Member 2731, 3845 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Post Edited: 17.06.2026 @ 18:21 PM by jones105 Heavy bench - 110 x2 / 115 x2 / 115 x2 / 100 x8Incline DB - 22.5 x12 / 27.5 x8 / 27 x10 Reverse cable 10 x15 / 10 x12 / 10 x12 Over head ex - 20 x15 / 35 x8 / 35 x10 Single arm reverse cable PD - 15 x12 x2 + 10 x12 x1 ( continues set ) __________ Back Face pulls - 5 x20 / 7.5 x15 / 10 x12 Seated chest sup row - 58 x12 / 68 x10 / 77 x12 / 86 x10 Pull downs - 40 x15 / 50 x12 / 60 x10 | ||
| jones105 | | Training week 6th - 12th | 06-07-2026 @ 11:12 |
most definatley not an idiot Member 2731, 3845 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Bench - 70 x12 / 80 x10 / 90 x8 90 x8 / 90 x5 -70 x10 Incline - DB - 20 x15 / 25 x8 / 25 x8 Skulls - 20 x15 - 25 x8 / 25 x10 Sides - 10 x16 / 15 x12 / 15 x12 Front raise - 12.5 x15 / 15 x12 / 17.5 x12 Single arm cable - 5 x15 / 10 x12 / 10 x12 | ||
| marc | | ... | 06-07-2026 @ 17:57 |
 Dancing queenfeel the beat from the tambourine Member 84, 2545 posts SQ 225, BP 177.5, DL 275677.5 kgs @ 103kgs UnEq | Lot of work, great lifting at comp too | ||
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