New Training Journal start 2009.
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| mikeyp |  | ... | 20-06-2013 @ 20:07 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10mins warm up Warm up with bar x 10 mins. Circles around head with 15kg plate 3 x 20. Bench Press Bar x 20 x 2 sets 40kg x 10 60kg x 5 65kg x 5 75kg x 5 85kg x 3 95kg x 3 105kg x 3,2,2,2,2,2,2,2 85kg x 8,7,7 Lat pulldowns 65kg x 10, 85kg x 10 x 5 sets. Tricep pushdowns 4 x 10 @ 45k Band pullaparts 2 x 50 Paused a good few of the main set reps and the last reps of the pump sets as the weights felt very comfortable, felt as though I had more than five reps in me on the first set. Pleased with how bench is going. | ||
| Billwest | | ... | 20-06-2013 @ 21:36 |
Member 541, 5422 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Nice benching Mike. This routine certainly seems to be paying off | ||
| mikeyp | | ... | 23-06-2013 @ 12:49 |
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 Good mornings. 60kg x 10 x 2 sets 80kg x 10 x 2 sets 100kg x 10 x 2 sets One arm dumbell rows 35kg x 15 reps x 5 sets Fat man pullups 3 x 10 Barbell curls 30kg x 10 x 3 sets Face pulls 5 x 10 - 12 Dumbell curls 3 x 15 reps @ 12.5kg Rope cable curls 4 x 12 Shoulder prehab...... A bit lighter today, the aim was to get some upper back and bicep work in. | ||
| mikeyp | | ... | 23-06-2013 @ 12:55 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said:Nice benching Mike. This routine certainly seems to be paying off Ta mate....aiming for a big pb by the end of the year! | ||
| mikeyp | | ... | 25-06-2013 @ 20:28 |
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 Bar x 20 x 2 sets 40kg x 10 60kg x 5 72.5kg x 5 82.5kg x 3 92.5kg x 3 102.5kg x 1 112.5kg x 1 125kg x Fail 120kg x 1 = PB Bench Press to foam roller. 100kg x 5 110kg x 5 120kg x 3 110kg x 5 x 3 sets 100kg to chest x 3 reps (knackered now) !! Dumbell Chest supported row 5 x 10-12 @ 35kg Tricep Pushdowns 4 x 8 reps @ 50kg Circles roud head with 20kg 3 x 20 Band pullaparts 2 x 40 Failed the 125, just missed the line on it and failed halfway, may have been too big a jump from the 112.5 so dropped back and did a solid rep at 120 then got some work in. | ||
| cowie | | ... | 25-06-2013 @ 20:33 |
 Member 3740, 1686 posts | Like a Natural log, keep up the graft chief | ||
| Billwest | | ... | 25-06-2013 @ 21:23 |
Member 541, 5422 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Excellent session Mike, keep it up and the PBs will come. | ||
| mikeyp | | ... | 27-06-2013 @ 20:45 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | cowie said:Like a Natural log, keep up the graft chief Thanks mate, it's the only way I know, exogenous vitamin T aint part of my plan  | ||
| mikeyp | | ... | 27-06-2013 @ 20:46 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said:Excellent session Mike, keep it up and the PBs will come. Thanks my good man, will do | ||
| mikeyp | | ... | 27-06-2013 @ 20:57 |
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 deadlifts. 60kg x 10 x 2 sets 100kg x 5 120kg x 5 140kg x 5 150kg x 5 160kg x 5 160kg x 5 One arm dumbell rows 10 x 40kg, 45kg x 10 x 5 sets Barbell curls 30kg x 10, 35kg x 10, 40kg x 8, 40kg x 8 Dumbell curls 3 x 15 Circles round head with 20kg x 3 sets x 20 reps Band pullaparts 2 x 50. Knee still not right so still sticking to stiff leg deads. | ||
| mikeyp | | ... | 29-06-2013 @ 13:40 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10mins warm up Warm up with bar x 10 mins. Circles around head with 15kg plate 2 x 20. Bench Press Bar x 20 x 2 sets 40kg x 10 60kg x 5 65kg x 5 75kg x 5 85kg x 3 95kg x 3 105kg x 3,3,2,2,2,2,2,2 85kg x 8,8,7 Lat pulldowns 65kg x 10, 80kg x 10 x 5 sets. Tricep pushdowns 4 x 10 @ 45k Band pullaparts 2 x 50 Moved up another rep on the main set and the pump set as per the plan. | ||
| mikeyp | | ... | 02-07-2013 @ 20:42 |
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 Good mornings. Bar x 10 60kg x 10 x 2 sets 80kg x 5 100kg x 5 110kg x 5 120kg x 5 100kg x 5 100kg x 5 Lat pulldowns 3 x 20 @ 65kg Barbell curls 30kg x 15 x 3 sets Chest supported row machine 3 x 10 Dumbell curls 3 x 12 reps @ 15kg Light leg extensions 3 x 20 (get some blood into the knee). Shoulder prehab stuff. | ||
| Billwest | | ... | 02-07-2013 @ 21:44 |
Member 541, 5422 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Good mornings instead of squats Mike? It's all a bit too westside for me, Oh, its because of your knee isn't it? | ||
| mikeyp | | ... | 03-07-2013 @ 20:26 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said:Good mornings instead of squats Mike? It's all a bit too westside for me, Oh, its because of your knee isn't it? Yes mate, resting it until it's right. I had a 5 hour round trip in the car today and it's the first time it didn't ache, and it's felt better over the last couple of days getting up from sitting etc, so hopefully should be able to get back to squatting and full range deads soon. The stiff leg deads and good mornings should keep me in some kind of shape for now. | ||
| mikeyp | | ... | 04-07-2013 @ 20:17 |
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 Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 3 90kg x 3 100kg x 1 110kg x 1 115kg x 1 115kg x 1 110kg x 2 110kg x 2 100kg x 5 Dumbell Chest supported row 5 x 10-12 @ 30kg Tricep Pushdowns 4 x 8 reps @ 45kg Circles roud head with 20kg 3 x 20 Band pullaparts 2 x 40 Just getting used to working around the 115 to 120 level regularly, and keeping the reps strict, not needing any psyching up and not grinding. 115 was heavy enough to achieve this tonight. Pleased with the 110's a triple there but the 3rd would've been grinders. | ||
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