Benmacs Training Journal
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| BenMac |  | ... | 06-08-2015 @ 06:24 |
 'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Thursday 6th August Bench 5 x 60kgs 5 x 60kgs 3 x 70kgs 3 x 80kgs 3 x 90kgs 3 x 100kgs 3 x 100kgs 3 x 100kgs 1 x 100kgs Oly bar 21's Ab wheel - 2 x 10 Floor wipers - 2 x 10 Oly bar 21's | ||
| BenMac |  | ... | 07-08-2015 @ 08:02 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Friday 7th August Deads 5 x 60kgs 5 x 60kgs 3 x 100kgs 3 x 140kgs Deads EMOM 12 x 1 x 170kgs Squats 5 x 60kgs 3 x 100kgs Squats EMOM 6 x 2 x 127.5kgs 3 x 127.5kgs | ||
| BenMac | | ... | 09-08-2015 @ 13:18 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Sunday 9th August Squat 5 x 60kgs 5 x 60kgs 3 x 100kgs 7 x 127.5kgs Concept II Rower 8 mins - screen f**ked again. | ||
| BenMac | | ... | 09-08-2015 @ 13:26 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Weekly Summary Squats - 30 reps @ 85% Bench - 20 reps @ 78%%, 10 reps @ 87% Deadlifts - 20 reps @ 85% Hypertrophy - One session Cardio - 1 x 1hr circuits, 1 x 8 min row | ||
| BenMac | | ... | 11-08-2015 @ 07:02 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | First Sunday Session in ages meant a hungover Monday so playing catch-up Tuesday 11th August Deads 5 x 60kgs 5 x 60kgs 3 x 100kgs 3 x 140kgs 2 x 180kgs 2 x 180kgs 2 x 180kgs Squats Bar 5 x 60kgs 5 x 60kgs 3 x 80kgs 3 x 100kgs 1 x 120kgs 4 x 135kgs 4 x 135kgs | ||
| BenMac | | ... | 12-08-2015 @ 06:48 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Wednesday 12th August WG Lat PD 5 x 10 x 59kgs NG Low Row 5 x 10 x 63kgs Bench 5 x 60kgs 3 x 80kgs 3 x 90kgs 1 x 110kgs 3 x 100kgs 3 x 100kgs 4 x 100kgs Shoulder Dislocations / Face Pulls 5 x 12secs x broomstick / 5 x 12 x 30kgs | ||
| BenMac | | ... | 13-08-2015 @ 06:57 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Thursday 13th August Deads 5 x 60kgs 5 x 60kgs 3 x 100kgs 3 x 140kgs 2 x 180kgs 2 x 180kgs Squats 5 x 60kgs 5 x 80kgs 3 x 100kgs 2 x 120kgs 4 x 135kgs 4 x 135kgs Alternate DB Curl 3 x 12 x 17.5kgs | ||
| BenMac | | ... | 14-08-2015 @ 06:24 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Friday 14th August Bench Bar 10 x 40kgs 5 x 60kgs 3 x 70kgs 3 x 80kgs 3 x 90kgs 3 x 100kgs 3 x 100kgs 4 x 100kgs Cable Flyes 5 x 10 x 15kgs Single Arm Cable Curls 5 x 10 x 20kgs | ||
| BenMac | | ... | 15-08-2015 @ 12:17 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Post Edited: 15.08.2015 @ 12:17 PM by BenMac Saturday 15th AugustConcept II Rower 5km - 19.40.4 Overhead BB Walks 30mts, turn at 15 1 x 22.5kgs 1 x 60kgs 1 x 60kgs [IMG]http://i68.photobucket.com/albums/i9/benmac_2006/Mobile%20Uplo... | ||
| BenMac | | ... | 16-08-2015 @ 09:59 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Weekly Summary Squats - 16 reps @ 90% Bench - 20 reps @ 87% Deadlifts - 8 reps @ 90% Hypertrophy - One session Cardio - 1 x 5000m row | ||
| BenMac | | ... | 17-08-2015 @ 07:42 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Monday 17th August Deads 5 x 60kgs 5 x 60kgs 1 x 110kgs 1 x 150kgs 1 x 170kgs 1 x 190kgs 1 x 190kgs 1 x 190kgs 1 x 190kgs 1 x 190kgs | ||
| BenMac | | ... | 18-08-2015 @ 06:36 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Tuesday 18th August Squats Bar 5 x 60kgs 5 x 80kgs 3 x 100kgs 3 x 120kgs 3 x 142.5kgs 3 x 142.5kgs 2 x 142.5kgs | ||
| BenMac | | ... | 19-08-2015 @ 07:11 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Wednesday 19th August Bench Bar 5 x 60kgs 5 x 70kgs 3 x 80kgs 3 x 90kgs 1 x 115kgs 1 x 105kgs 1 x 105kgs 1 x 105kgs 1 x 105kgs 1 x 105kgs 1 x 105kgs 1 x 105kgs 1 x 105kgs 1 x 105kgs 1 x 105kgs Flat Bench Cable Flyes 5 x 10 x 15kgs Shoulder Dislocations Tricep Rope PD 12 x 40kgs 3 x 8 x 50kgs | ||
| BenMac | | ... | 27-08-2015 @ 06:52 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Thursday 27th August Bench Bar 1 x 60kgs 5 x 60kgs 1 x 80kgs 1 x 90kgs 1 x 100kgs 1 x 110kgs 1 x 120kgs Concept II Rower 5km - 19mins 49.8secs | ||
| BenMac | | ... | 30-08-2015 @ 09:51 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Saturday 29th August Deads 3 x 5 x 60kgs 3 x 100kgs 3 x 3 x 130kgs Squats 3 x 5 x 60kgs 3 x 3 x 100kgs Concept II Rower 1000m - 3mins 22.8secs PB | ||
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