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Unimpressive journey to mediocre.

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mark_f1		...	04-07-2016 @ 22:33
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Post Edited: 05.07.2016 @ 00:42 AM by mark_f1 Bench Bar 60x10 80x8 100x6 110x3 120x3 125x1 caught the notches on the weight up 125x1 had to bail the 2nd rep Machine should press 60x10 75x8 88x5 88x4 88x3 Steep Incline dumbell press 22x10 30x8 32x6 Slight Incline dumbell fly all strict with a pause. 22.5x8 22.5x8 22.5x6 Cable fly 6x8 6x6 6x6 Triceps pull down 6x10 8x10 8x10 Triceps overhead pull. 8x8 8x8 8x5 Barbell curls 20min h.i.t on the bike
mark_f1		...	07-07-2016 @ 22:35
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Post Edited: 07.07.2016 @ 22:36 PM by mark_f1 Warm up Squat low bar wide stance. Felt good Bar x 10 60x6 100x5 140x5 180x3 loose wraps and belt on P.B 220x1 +1slight assisted rep (2nd rep was slow so spotter helped) wraps and belt. Was surprised how easy the 1st rep was! Deadlifts 60x5 100x5 140x5 180x3 d.o.h 180x1 3 fingers no thumbs d.o.h (copying my mate) 200x1 220x1 240 fail. At a loss what has happened to my deadlifts. They've been going downhill for the last 2 months now. I've lost speed off the floor which use to help me power past the knees. 140x5 strict knee to lockouts constant tension.
mark_f1		...	08-07-2016 @ 23:18
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Warm up Clean and press 60x6 all floor to oh 70x5 same Strict rack press 70x5 x5 Rack push press 80x3 90x1 100 fail disappointing Slight Incline shoulder press 25x10 30x8 35x7 Side raises 17.5x8 x3 Front raises 15x7 x3 1 arm dumbell press 40 x7 right 3 left 45 x5r 1l 50x3r 55x1r Triceps pull downs and dips 15min bike h.i.t Stretching
mark_f1		...	09-07-2016 @ 15:06
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Farmers (drop and turn at 20m) 50x40m 50x40m 70x40m 100x40m Belt on 120x20m Chalked hands 132.5x20m quicker than the 120. Farmers pick up 140 fail 140 pick up and 20 sec hold. 150 fail Prowler pull +40kg and 109kg person 40m. The return 20 was tough +40kg and a 150kg person 20m
mark_f1		...	10-07-2016 @ 20:13
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Deadlift Bar x5 40x5 60x5 100x3 140x3 180x3 200x3 220x1 220x1 Barbell press out of rack Bar split press x 10 60x5 split press +5strict (x2) 100 fail 80x5 all push press 90x3 90x3 90x2 Barrel loading 80-90-110, then failed 145 145x1 after a few attempts 80-90-110, failed 145 again 145 on it own later. 110 one motion to top platform 2 singles
Floobler		...	10-07-2016 @ 22:14
Member 5964, 573 posts SQ 240, BP 160, DL 265 665.0 kgs @ 99kgs UnEq	Nice session mate, is that at ashton's gym? Might have to pop down sometime on a sunday
mark_f1		...	11-07-2016 @ 12:49
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Yeah it's a great gym, it's Stocky's in Gainsborough, they have a unit a few doors down. Ashton's great for all the comp advice as he's got loads of experience, little things to help be that bit quicker on moving events etc.
mark_f1		...	11-07-2016 @ 21:39
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	On a small calorie deficit to make weight at the weekend and it doesn't half sap any strength. Leg press 100kgx20 warming up, different feet positions, not full depth just to slowly stretch the lower back out, felt heavy (scary :-( ) 100x10 not much better. Legs probably tired from last few days. Inc bench (smith machine) don't hate me too much lol. 60x10 100x8 100x7+2forced reps 100x6+3 forced reps. This was good for me as I normally hate the smith machine. Seated front press 80x10 120x7+2fr 120x6+3fr pretty poor done more one this in the past. Cable press 5x10 6x10 6x10 light just going through the motions Press ups Not many Inc press ups Not many either Seated row 5x10 7x10 7x10 Wide lat pull downs 10x10 10x10 10x8 Preacher curls 15kgx10 15x10 15x6 Hyper extensions Bwx15 20kgx10 40kgx10 20kgx10 Ham curls 6x10 6x8 6x6 lower back really tight didn't fancy risking it. 19mins mins steady on the bike, was getting hungry. Stretch.
mark_f1		...	18-07-2016 @ 01:15
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Post Edited: 18.07.2016 @ 01:16 AM by mark_f1 Competed in uks strongest man u105kg today. Weighed in at 101.6. Forced about 5k calories and nearly 800g of carbs that day, it was a real struggle. Event 1 deadlift medley 250 Axle no straps, 340 frame no straps, 280 15" reps with straps. Managed the axle but just couldn't budget the frame. 10th Event 2 130 farmers 40m Inc drop and turn Weight wasn't a problem but tore off my callouses on the return and it was game over. 6th Event 3 log axle medley 120 opening log in was no where near. Joint last Event 4 Husslefel stone 160kg for distance. I managed 23m even with a poor pick up. Never done it before and was doubting I'd even be able to pick it up. 7th or 8th Event 5 70kg dumbell for reps Only managed a wobbly 55kg before today. Put 60kg up fairly easy in the warm up (P.b) Was close to getting the 70kg, got some good advice off the lads so will work on it. Last Event 6 keg toss. Never trained before and my back had got mega tight by this point. 0reps Last
mark_f1		...	25-07-2016 @ 22:53
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	So had a week off. Twinged my wrist and my back at the comp so trying to let them heal. Dumbell Incline press. 22.5kgx20 40x10 Flat dumbells 50x6 didn't have it balanced 50x8 50x7 Inc dumbells 50x6 p.b 50x6 50x6 Dumbell flysheet 32.5 x10 37.5 x8 pb 37.5x6 Seated fly machine 12x10 12x8 12x7 all with pauses. Triceps pull down 8x10x3 Overhead pull downs 6x10 x3 Dips Bw x 5 x2 arms were pumped Behind head dumbell press 22.5 x 10 x 3. Was quite happy for once.
mark_f1		...	26-07-2016 @ 21:38
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Squats - training with the ex's mate on this couldn't look weak today. 50x10 60x10 100x8 Belt and neoprene knee sleeves 140x5 180x5 think it's a pb 200x1 failed 2nd rep went too deep and got caught out. PB without wraps anyway Leg press 200x10 300x10 400x8 500x4+3forced reps. Big pb this. Hack squat 150x15 200x15 250x12 pb felt easy. Iso leg press 100x12 x3 light Single leg extensions 10x10 x3 5mins on the rower to move the blood about. Stretching. Had a great session The rest has done me great, felt really good.
mark_f1		...	27-07-2016 @ 19:51
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Seated dumbell shoulder press. 20x15 25x10 30x8 35x3 wasted energy lifting to shoulders 35x8 Seated smith press Barx10 +40x10 +60x8, 5, 5 Front cable raise 6x10 8x10 8x10 Side cable raise 3x8 x 3 Rear fly 11x10 x 3 Dumbell shrug 40x10, 8, 6 Light cycle 10 mins Stretch
mark_f1		...	30-07-2016 @ 03:13
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Thursday Deadlift 60x10 100x10 140x10 170x8, 6, 6, 6 was supposed to be 10 reps but was struggling. Stiff leg dead 140x8, 8, 8 Seat single arms pull 100x10, 10, 10 Wide row 8x8, 6 7x8 Wide pull down 8x12 10x10,10 Narrow pull down 14x8,8,8 Curls 20x6 17.5x3 15x6 20x3 15x8 17.5x5 15x6 Hammer curls 15x8
mark_f1		...	01-08-2016 @ 07:29
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Saturday 230yoke into 130 duck walk into 85 barrell all 20m I did 2 runs about 30s Axle deadlift d.o.h no thumbs 70 110 130 plus hold for 10seconds 150 fail Sunday Pressing medley 90axle 100log 45dumbell both arms Had 4 runs with this failed the log twice. 100logx1 Log cleans 120 140 tried this about 5 times only managed it once Went back to pressing 100 log I did 2 singles. Atlas stones With a 5m carry then load 74,90,105 I did 3 runs getting faster each time. A few reps of loading 74 to the 6ft+ platform I struggle with the height. 105 15m carry to middle platform. 2 runs 9 secs and then 8secs
mark_f1		...	02-08-2016 @ 09:59
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285 655.0 kgs @ 105kgs Eq	Monday 01/08/2016 The gym was packed so had to do a few different things today. Bench (Smith Machine :-( ) 1 notch up on incline about 15deg. bar+40kg x20 +80kg x10 +100kg x6 x 3 bench flat +110kg 3reps, 4 reps, 3 reps. P.B Jumped in with some other guys as didn't fancy waiting all night for a free bench Dumbell Fly 35kgx10 40kgx8 35kgx10 paused. Narrow bench press (machine) 60kg each hand x8 x2 40kgx 12 (I was terrible at this, pressing is a weakness for me, but I was training with 2 guys one of which I should be much stronger than, and he obliterated me at this). Narrow inc press (machine) same again not very strong compared to the other guys. 60x6 x3 Pec dec (better at this, not as demotivated lol) 12x10 x3 cable flys 5x12 x3 (pretty light) Did some triceps on my own. Rope pull downs 2*12 strict 3*10 x2 strict again. tricep pull overs 8*10x3 single arm tricep extensions 15*4 12.5*6 10x8 No cardio or stretching :-( I must not have eaten enough yesterday as I seemed to fade pretty rapidly during the session.

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