New Training Journal start 2009.
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| Billwest |  | ... | 06-08-2013 @ 19:46 |
Member 541, 5422 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Steady session Mike | ||
| mikeyp | | ... | 10-08-2013 @ 16:02 |
 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 x 2 sets 100kg x 5 140kg x 3 160kg x 1 180kg x 1 200kg x 1 180kg x 3 160kg x 5 Bench press bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 90kg x 5 Close grip bench 70kg x 5 80kg x 5 90kg x 5 Barbell curls 30kg x 10, 40kg x 6 x 3 sets. Face pulls 4 x 10 One arm dumbell rows 5 x 12 @ 42.5kg Dumbell curls 3 x 10 @ 15kg. | ||
| mikeyp | | ... | 10-08-2013 @ 16:04 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said:Steady session Mike Yep nothing balls out yet Bill, just making sure I keep on top of sleep & recovery at the moment. | ||
| mikeyp | | ... | 13-08-2013 @ 19:58 |
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 3,3,3,3,2,2,2,2 85kg x 6,6,6 Lat Pulldowns 5 sets of 8 - 15 up to 100kg. Tricep pushdowns up to 4 x 6 @ 50kg. Circles round head with 20kg plate 2 sets x 20 reps. | ||
| mikeyp | | ... | 17-08-2013 @ 15:59 |
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 x 2 sets 100kg x 5 120kg x 5 140kg x 3 x 8 sets all fast as possible, short rest between sets. Bench press bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 90kg x 5 Barbell curls 5 x 10 @ 30kg. One arm dumbell rows 5 x 12 @ 45kg D/Bell anterior rotations 2 x 25 Band pullaparts 2 x 40 Easy week on deadlifts, so did some speed pulls, then worked up to any easy top set of 5 on bench. | ||
| mikeyp | | ... | 20-08-2013 @ 19:35 |
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 70kg x 5 80kg x 3 90kg x 3 100kg x 1 110kg x 1 100kg x 5 Lat Pulldowns 5 x 10 @ 80kg. Tricep pushdowns up to 4 x 10 @ 45kg. Face pulls 5 x 10 - 12 Band pullaparts 4 x 30 Pretty easy and low volume on everything tonight as I've got a pretty full on day tomorrow. | ||
| mikeyp | | ... | 24-08-2013 @ 14:57 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Post Edited: 24.08.2013 @ 20:18 PM by mikeyp Bike 10 minsWarm up with bar x 10 mins Beltless deadlifts. 60kg x 10 x 2 sets 100kg x 5 125kg x 5 145kg x 5 165kg x 5 185kg x 5 Bench press bar x 20 x 2 sets 60kg x 5 70kg x 5 80kg x 5 One arm dumbell rows 5 x 10 @ 45kg Barbell curls 30kg x 10, 35kg x 10 x 3 sets Dumbell curls 3 x 12 @ 15kg Circles round head with plate, 20kg x 20, 25kg x 20 x 2 sets Band pullaparts 3 x 40 Circles round head with 15kg x 3 sets x 20 reps | ||
| mikeyp | | ... | 27-08-2013 @ 20:21 |
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 3,3,3,3,3,2,2,2 85kg x 8,8,8 Lat Pulldowns 65kg x 15, 85kg x 10, 100kg x 8, 100kg x 8, 85kg x 10 x 2 sets. Tricep pushdowns 40kg x 10, 45kg x 10, 50kg x 8, 55kg x 6, 55kg x 6 then drop set. Band pullaparts 3 x 60 | ||
| mikeyp | | ... | 03-09-2013 @ 20:10 |
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 70kg x 5 80kg x 3 90kg x 3 100kg x 1 110kg x 1 115kg x 1 120kg x 1 110kg x 3 100kg x 5 100kg x 5 Lat Pulldowns 65kg x 15, 85kg x 10, 100kg x 8, 100kg x 8, 85kg x 10, 85kg x 10. Tricep pushdowns 45kg x 10, 50kg x 8 (x 4 sets). Circles round head with 20kg 2 x 20 Band pullaparts 3 x 50 Haven't had time to train since last week, and still struggling to get any decent sleep !!! but pleased with tonights session. Lovely rep with 120, best I've done at that weight, so time to PB the next time I do this session....so maybe go 105x 1, 115 x 1 then 125 x 1. | ||
| mikeyp | | ... | 07-09-2013 @ 20:49 |
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 Beltless deadlifts. 60kg x 10 x 2 sets 100kg x 5 135kg x 5 155kg x 3 175kg x 3 160kg x 5 160kg x 5 160kg x 5 Bench press bar x 20 x 2 sets 40kg x 10 60kg x 5 65kg x5 75kg x 5 85kg x 5 85kg x 5 85kg x 5 Barbell curls 35kg x 10 x 5 sets. Face pulls 4 x 10 One arm dumbell rows 4 x 12 @ 42.5kg Dumbell curls 3 x 12 @ 15kg. The intention was 195kg x 3 today but the 175 felt heavier than it should so just dropped back to 160 and did some 5's. I think it's due to not deadlifting for 2 weeks and still not squatting. I'm going to get some physio on the knee this week as it's still not 100% and it's been long enough now. Did a light session on bench as usual on a Saturday. | ||
| mikeyp | | ... | 10-09-2013 @ 20:01 |
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 3,3,3,3,3,3,2,2 90kg x 6,6,6 Lat Pulldowns 65kg x 15, 85kg x 10, 100kg x 8, 100kg x 8, 85kg x 10 x 2 sets. Tricep pushdowns 40kg x 10, 45kg x 10 x 4 sets. Band pullaparts 3 x 50 Another set of 3 at 105 tonight and moved the pump set weight up 5kg :-) | ||
| mikeyp | | ... | 14-09-2013 @ 12:23 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Post Edited: 14.09.2013 @ 12:27 PM by mikeyp Bike 10minsBeltless dead lifts 60x5 100x5 135x5 155x5 175x5 195x5 180x5 Bench press Barx20 40x10 60x5 70x5 80x5 90x5 90x5 All easy one arm dumbbell rows 5x12 at 45kg Cable curls 4x12 Deads a lot better this week, food now then going out with missus and Ethan..... | ||
| mikeyp | | ... | 17-09-2013 @ 20:10 |
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 5 90kg x 5 100kg x 5 100kg x 5 Narrow grip bench 70kg x 5 80kg x 5 90kg x 5 Dumbell chest supported row 5 x 12 @ 30kg Tricep pushdowns 5 x 6 - 8 Circles round head with 20kg plate x 20 reps, 25kg plate 2 x 20 reps. Easy week this week for bench, the intention was to only go up to 80kg or so but went up to a couple of 5's at 100 as 100 feels pretty routine now :-) | ||
| mikeyp | | ... | 21-09-2013 @ 18:48 |
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 125kg x 5 145kg x 3 165kg x 1 185kg x 1 205kg x 1 185kg x 3 165kg x 5 Bench press bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 Strict bent over row 60kg x 10 65kg x 10 70kg x 10 75kg x 10 80kg x 10 Barbell curls 3 x 8 @ 40kg Dumbell curls 3 x 12 @ 15kg Anterior rotations 3 x 25 | ||
| mikeyp | | ... | 24-09-2013 @ 19:49 |
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 3,3,3,3,3,3,3,2 90kg x 7,6,6 Lat Pulldowns 65kg x 15, 85kg x 10, 100kg x 8, 100kg x 8, 100kg x 8, 90kg x 10. Tricep pushdowns 40kg x 10, 45kg x 10 x 4 sets. Band pullaparts 3 x 50 | ||
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