Benmacs Training Journal
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| BenMac |  | ... | 01-09-2015 @ 06:53 |
 'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Tuesday 1st September Squats Bar 5 x 60kgs 3 x 80kgs 1 x 100kgs 1 x 120kgs 1 x 140kgs 1 x 160kgs WG Lat PD 5 x 10 x 59kgs NG Low Row 5 x 10 x 63kgs Flat Bench Cable Flyes 5 x 10 x 15kgs | ||
| BenMac | | ... | 02-09-2015 @ 06:47 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Wednesday 2nd September Cable Side to Front Raise 5 x 10 x 10kgs each side Cable Rope Tricep Thing 5 x 10 x 50kgs Cable Flat Bar Bicep Curl 5 x 10 x 50kgs Strict Press 5 x 50kgs 5 x 60kgs 3 x 70kgs 1 x 80kgs Push Press 1 x 90kgs F x 100kgs | ||
| BenMac | | ... | 03-09-2015 @ 06:47 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Thursday 3rd September Deads 2 x 5 x 60kgs 3 x 100kgs 1 x 130kgs 1 x 150kgs 1 x 170kgs 1 x 190kgs F x 210kgs F x 202.5kgs F x 202.5kgs First time I've failed a ~200kg deadlift in years. | ||
| BenMac | | ... | 04-09-2015 @ 06:35 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Friday 3rd September Lat PD - 5 x 10 x 64kgs Low NG Row - 5 x 10 x 70kgs Flat Bench Cable Flyes - 5 x 10 x 20kgs Cable Side to Front Raise - 5 x 10 x 10kgs Flat Bar Cable Curl - 3 x 10 x 55kgs, 1 x 6 x 55kgs, 1 x 14 x 40kgs | ||
| BenMac | | ... | 08-09-2015 @ 06:45 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Tuesday 8th September Squats 5 x 60kgs 5 x 80kgs 5 x 100kgs 5 x 110kgs EMOM 5 x 2 x 130kgs Deads 5 x 60kgs 5 x 100kgs 5 x 130kgs E2MOM 3 x 4 x 152.5kgs | ||
| BenMac | | ... | 09-09-2015 @ 07:06 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Wednesday 9th September Lat PD - 5 x 10 x 64kgs Low NG Row - 5 x 10 x 70kgs DB Front Raise - 5 x 10 x 10kgs Flat Bench Cable Flyes - 3 x 10 x 20kgs, 2 x 10 x 15kgs Cable Tricep - 5 x 10 x 50kgs Flat Bar Cable Curl - 5 x 10 x 40kgs | ||
| BenMac | | ... | 10-09-2015 @ 06:53 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Thursday 10th September Squats Bar 5 x 60kgs 5 x 100kgs 4 x 130kgs 4 x 130kgs 4 x 130kgs Deads 5 x 60kgs 5 x 100kgs 5 x 152.5kgs 5 x 152.5kgs | ||
| BenMac | | ... | 11-09-2015 @ 06:40 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Friday 11th September Face Pulls / Shoulder Dislocations 4 x 12 x 25kgs / 4 x 12secs x broomstick Bench 8 x 60kgs 8 x 80kgs 6 x 90kgs 6 x 90kgs 6 x 90kgs EZ Bar Curl / DB Hammers 3 x 8 x 27.5kgs / 3 x 6 x 10kgs Incline Hammer Strength Bench (Paused) 3 x 8 x 20kgs each side | ||
| BenMac |  | ... | 12-09-2015 @ 10:39 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Post Edited: 14.09.2015 @ 08:36 AM by BenMac Saturday 12th SeptemberSquats 5 x 60kgs 5 x 100kgs 6 x 130kgs 6 x 130kgs 6 x 130kgs 6 x 130kgs Deads 5 x 70kgs 5 x 120kgs 2 x 152.5kgs 2 x 152.5kgs 2 x 152.5kgs 2 x 152.5kgs Concept II Rower 1000m - 3mins 37.1secs | ||
| BenMac | | ... | 14-09-2015 @ 08:35 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Monday 14th September Squats 2 x 60kgs 2 x 80kgs 2 x 100kgs 2 x 120kgs E2MOM 2 x 135kgs 2 x 135kgs 2 x 135kgs 2 x 135kgs Deads 4 x 60kgs 4 x 100kgs 4 x 140kgs 4 x 160kgs 4 x 160kgs | ||
| BenMac | | ... | 15-09-2015 @ 08:11 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Tuesday 15th September Bench bar 5 x 60kgs 5 x 70kgs 3 x 80kgs 3 x 90kgs 1 x 110kgs 5 x 100kgs 5 x 100kgs 5 x 100kgs 3 x 100kgs 2 x 100kgs Paused DB Bench 10 x 25kgs 10 x 25kgs 10 x 25kgs Face Pulls / Shoulder Dislocations 4 x 12 x 30kgs / 4 x 12 secs x broomstick | ||
| BenMac | | ... | 17-09-2015 @ 08:57 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Thursday 17th September Squats bar 4 x 60kgs 4 x 80kgs 4 x 100kgs 4 x 120kgs 4 x 135kgs 4 x 135kgs 4 x 135kgs Deads 3 x 60kgs 3 x 100kgs 3 x 140kgs 3 x 160kgs 3 x 160kgs | ||
| BenMac | | ... | 18-09-2015 @ 06:25 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Friday 18th September Face Pulls / Shoulder Dislocations 4 x 12 x 30kgs / 4 x 12secs x broomstick Bench Bar 3 x 60kgs 3 x 70kgs 3 x 80kgs 3 x 90kgs 5 x 100kgs 5 x 100kgs 4 x 100kgs 3 x 100kgs 3 x 100kgs Flat DB Flyes / Seated Hammer Curls 3 x 8 x 12.5kgs / 3 x 8 x 12.5kgs | ||
| BenMac | | ... | 19-09-2015 @ 12:07 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Saturday 19th September Squats 3 x 60kgs 3 x 60kgs 3 x 80kgs 3 x 100kgs 3 x 120kgs 3 x 135kgs 3 x 135kgs 3 x 135kgs Deads 5 x 70kgs 2 x 120kgs 2 x 160kgs 2 x 160kgs 2 x 160kgs Biceps, triceps, planks, foam rolling | ||
| BenMac | | ... | 22-09-2015 @ 07:51 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Tuesday 22nd September Squats Bar 2 x 60kgs 2 x 80kgs 2 x 100kgs 2 x 120kgs 4 x 145kgs 2 x 145kgs 2 x 145kgs Deads 2 x 60kgs 2 x 100kgs 2 x 140kgs 3 x 170kgs 3 x 170kgs Bench 5 x 60kgs 3 x 70kgs 3 x 80kgs 3 x 90kgs 1 x 100kgs 1 x 115kgs 3 x 105kgs 3 x 105kgs 2 x 105kgs 2 x 105kgs | ||
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