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Unimpressive journey to mediocre.

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mark_f1		...	01-04-2016 @ 21:34
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Suffering with a trapped nerve in my glute so thought I'd do bench hoping it wouldn't affect it. How wrong was I, was a struggle just laying down, what a pain in the ass... Bench 50x10 x2 80x5 100x5 120x3 x3 Incline 60x10 x3 slow and steady, was in agony. Seated press 40x10 80x10 120x5 x3 Flys 11x10x3 11x8x2 *singles Rope pull downs 4x10 x3 Single underhand 3x10 x3 Seated tricep extension 12.5kgx10 x2 10mins steady bike Lots of stretching
mark_f1		...	02-04-2016 @ 15:00
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Still sore but events today Log 60x3 85x1 nerve pain stopped at that Deadlift 80 120x5 felt heavy wasnt expecting much today. 160x5 200x3 ok started to feel ok 220x1 230x1 240 fail 240 fail 240 x1 after a wiff of smelling salts Over yoke bit of fun 60stone - 60barrel - 75 stone - 90 barrel - 90 stone. Nice and light Side handle deadlift 400tyre on frame x 1 (someone thought it'd be a good idea lol) Failed it twice after that whenbi was actually going to try do a few reps. Lots of stretching
mark_f1		...	05-04-2016 @ 00:33
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Still got an aggrevated nerve in my ass, and lower back tightness but booked in with the osteo tomorrow so should be mended soon. Rubbish session, but got to get on with it. Warm up 5mins bike Squat 60x10 x2 100x10 120x5 belt onwards 140x5 x4 140x3 started tightening up Leg press absolutely shocking 200x10 250x10 x3 felt heavier than it should so didnt go heavier Leg extension 30x10 x3 Ham curl 4x10 6x10 x3 Standing calf raise Bodyweight x10 +40x10 +80x10 x2 10mins on bike Lots of stretching. On a bonus got free meat, and protein bars today so not all bad.
Wayne_Cowdrey		...	05-04-2016 @ 08:38
Still got a little bit of strength Member 400, 22042 posts	Hope you can get the injury sorted.
mark_f1		...	06-04-2016 @ 21:24
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Cheers pal, had some acupuncture, laser therapy, bit of manipulation then shown lots of stretches to do. Going to be a few weeks yet :-( Was mega tired today had a pathetic shoulder session. Gym was packed and smith machine was only one available. Bar x 30 +40x 10 +60x10x 4 Hammers press (with log grip) 40x10 x3 just all slow and steady not fired up at all. Some individual arm pressing Front and side raises Upright rows All mega light, early night req.
mark_f1		...	07-04-2016 @ 22:02
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Events today Log (didnt want to do it) 60x1 80x1 14inch deadlift (weakest part of my lift) no belt no straps 60×5 100x5 140x3 180x1 d.o.h 220x1 240x1 250x1 Normal deadlift 180x1 220x1 230x1 240x1 bit of a hitch 250 fail, did manage to get some air tho so thats a positive. Farmers 80x30m 2 runs calfs a bits tight from legs the other day so didnt bother doing anymore. Front hold 12kg about 1min. 22kg 3 secs Bench all paused 80x10 100x5 120x2
mark_f1		...	09-04-2016 @ 18:38
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Log 60x5 70x5 x2 80x3 90x1 100 fail Monster dumbell 40x5 40x10 50x1 Dead 70x5 120x5 160x3 200x1 220x1 Yoke 135x40 215x40 Farmers 50x40 90x40
mark_f1		...	11-04-2016 @ 21:23
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Post Edited: 11.04.2016 @ 21:25 PM by mark_f1 Bit of a bodybuilding chest session today, look away now as it was all machines and no free weights. Seated chest press (flat press probably equates to 40kg less) 40x10 80x10 160x6+2 assisted 160x4+2assisted 120x9+1assisted Incline smith machine 60x10 100x6 100x3 80x6 60x10 slow reps Cable flys 6x10 6x8 6x6 Single fly machine 11x10 each arm 3 sets Underhand front raise 17.5x10 -12.5x10 3 sets A set of 21's angled push ups. Bicep curls for the girls dont do them very often and wont be hitting them for a few days. 22.5x6 - 15x10 22.5x5 -15x5 22.5x3 -15x5
mark_f1		...	12-04-2016 @ 22:41
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Post Edited: 25.04.2016 @ 20:06 PM by mark_f1 Squat 40x10 60x5 100x5 130x5 160x5 180x3 140x10 Single leg extension 20x12 20x12 20x9 Ham curl 21x10 3 sets Seated calf raise 40x10 60x10 60x10 Standing calf raise 40x10 3 sets Exercise bike 1min steady into 1min at 100rpm at lv14 (10mins) Stretch
mark_f1		...	13-04-2016 @ 21:50
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	10mins warm up on exercise bike. pull downs 8x10 10x10 12x10 14x8 15x6 Row 7x10 8x8 9x6 Low pull 80x10 60x8 each hand 70x6 each hand High pull 40x10 x3 Some more light strict curls Lots of back stretching.
mark_f1		...	14-04-2016 @ 22:18
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Rubbish session today, tired and aching. Disappointed as its all i had thought about all day. Was planning to do some shoulder events. Log one clean then strict 40 60x5 x3 warm up weight and was feeling heavy so did some extra sets. 72.5x5 x5 Pendulum press 40x10 x2 Got the farmers out for the other lads so im counting it lol 50x40m Stone's no tacky 120 60-75-90-110-120 135 for some stupid reason i got in the habit of bent arms tonight so bicep is a bit sore now. Went home and sulked
Floobler		...	14-04-2016 @ 22:33
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Chin up mate, is there a decent turn out on Thursday nights?
mark_f1		...	15-04-2016 @ 11:21
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Cheers mate, there was 7 of us last night, was a few more last week. One guy brought a Vyper vibrating foam roller, it's amazing but £125 is a lot of money.
mark_f1		...	16-04-2016 @ 15:34
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Post Edited: 16.04.2016 @ 15:38 PM by mark_f1 Finally a positive session, after naff all sleep and my nerve still twinging. Dead (no belt/straps/chalk) 70x10 70x10 120x10 160x5 200x5 x4 1st rep i tried doh but hand opened up just near the top. 202.5x3 was aupposed to be 5 but form was slipping, and was happy enough with that. Farmers (belt no chalk) 110x20m Farmers hold (belt no chalk) 110x1min 110x45secs wanted a minite again but was on the verge of tearing a calous. Dumbell press 40x2 each arm glute still not right so left it. Clean (no belt/wraps) 60x10 x3 trying to get my technique right as its s**t. Only logging if i used a belt etc just so i know for next time.
mark_f1		...	19-04-2016 @ 10:43
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	18.04.16 Warm up on bike + shoulder rotations Inc Bench 50x10 50x10 60x10 80x8 90x6 95x5 100x3 Smith with small inc 20 (each side) x10 60x5+3 (assisted) 60x4+3 50x5+3 Smith steep inc 20x10 40x5+3 35x5+3 35x4+2 Pec Dec Doubles 12x10 12x10 12x8 Singles 12x20 Flat bench (quarter press - down – full press) 60x10 50x8 Dips BWx5 burnt out Streched.

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