Unimpressive journey to mediocre.
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| mark_f1 |  | ... | 22-09-2016 @ 22:39 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Squats all light and no supports Warm up Bar xlots 60x10 100x10 120x10 130x10 Had my knees drained tuesday but still felt a bit unsure so left it there. Dead lift no supports not a great bar 100x5 doh 140x5 doh 180x5 mixed nice and fast 220x3 with straps. Cant get braced on 1st rep so was harder than it needed to be. 230x1 wanted 3 but form wasnt great so didnt push it. Leg press 150x10 200x10 250x10 300x10 300x6 feeling spent Cable Row all strict 8x10 8x8 8x6 Narrow pull down 14x6 14x6 14x5 Tired so called it a day | ||
| mark_f1 |  | ... | 28-09-2016 @ 11:00 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Leg Press 100xlots 150x12 200x12 250x10 300x10 x 3 2 sets slow and paused, 1 set explosive. Hack squat 150x10x3 leg ext. 35x10x3 ham curl 6x10 8x8 10*3 into 6*10 | ||
| mark_f1 | | ... | 29-09-2016 @ 10:16 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Flat Bench Bar x lots different widths 60x10x2 should hurting a lot on the first set. 80x8x4 Should was really quite painful so went narrow grip, all controlled to minimise risk to shoulder. Incline Bench 60x8x3 same again, narrow due to shoulder pain. Seated incline machine press 10each sidex10x3 very light would normally do a up to a 60 max but no strength. Fly Machine 6x12x3 very light again seated flat press 21'sx3 no rest, light just working muscle endurance. machine side raises 10x3 mega light triceps some light stuff again. | ||
| mark_f1 | | ... | 03-10-2016 @ 15:51 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Last Friday Wide lat pull done 10x10x3 narrow 14x6x3 narrow cable row 6x10x3 mid cable rope pulls 5*10*3 35kg dumbbell rows x 10x3 reverse pec dec 5x10x3 barbell row 60x10 80x10 100x5 20"dead 140x5 180x5 dumbbell curls 17.5x10x3 | ||
| mark_f1 | | ... | 04-10-2016 @ 09:24 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | 03/10/2016 Shoulders Shoulder still in a bad way, everything slow, paused and controlled. Crazy light, very little rest, shoulders actually burned a bit. Barbell press (empty)x lots in front, behind etc, 5 sets Seated dumbbell press 5kgx20 5kgx15 x 2 Seated side raise 5kg x15x3 Seated front raise 2.5kgx12x3 lying down rear delt raise 2.5kgx15x3 Lying down sideways raise from elbow 2.5x10x3 upright row 20kg platex15x3 Did some triceps cable dull downs etc. | ||
| mark_f1 | | ... | 05-10-2016 @ 10:02 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Tuesday legs Warm up and get hips mobile Bar x20 60x10 paused felt really good 100x10 again felt great Belt on 140x5x2 140x6 they did feel a little heavy to be honest but was happy as my knees are on the mend. Joined in with a bodybuilder doing legs Leg extensions 25x15x5 Lying Ham curls 6x15 8x8 8x6 into 4 x5 Seated ham curls 20x12x3 all strict focusing on the contraction. Squat machine 80kgx15x3 really deep working on my weak point Calf raise on same machine 80kgx12x3 | ||
| mark_f1 | | ... | 06-10-2016 @ 20:03 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Eaten plenty but tired today Deads 60x10 100x10 140x5 180x3 x5 Sl deads 140x5 140x5 Strapped up 140x15 Hammer pulls 80x7, x6, x6 Wide pull down 10x8 10x8 Narrow pull down 14x6x3 Narrow Row 6x6x2 | ||
| mark_f1 | | ... | 07-10-2016 @ 20:04 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Inc bench narrow grip Bar lots 60x8x4 Flat feet up 60x8x3 Flat 60x10x3 Seated press 40x12x3 Seated fly 10x10x3 Cable flys 4x10x5 Tricep pull downs (4x10x3) x3dif variations Db curls 22.5x5 15x4 20x5 15x5 17.5x7 12.5x5 | ||
| mark_f1 | | ... | 09-11-2016 @ 00:06 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Been doing some mega light stuff these last few weeks. Ive got a few niggles which are starting improve thankfully but still a long way off. Yesterday - chest Inc bench Bar x lots 40x10 60x10 70x5 80x5 90x5 Flat 90x10 100x5x3 Accessory work and stretch Today squats paused and hitting depth Barx lot 3 sets. Felt heavy as back is really tight 60x10x3 still feeling heavy. 100x10x3 Belt on 120x10 Sleeves too 140x10 felt easy Accessory work and stretch | ||
| mark_f1 | | ... | 09-11-2016 @ 23:30 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Shoulders Empty bar x lots x 3 Dumbells 15x10 17.5x10 20x10 22.5x10 25x10 25x9 25x6 Machine press 40x10 80x10x3 40x12x2 Side raises 15x10x3 Front raises 15x10x3 Rear delts machine 6x15x3 Bit of arms, and stretching | ||
| mark_f1 | | ... | 30-11-2016 @ 00:22 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Training has been non existant lately whoops. Today. Bench 60x10 x2 60x20 100x8 100x10 100x8 Inc dumbell press 25x10 30x10 35x10 40x7 42.5x4 Inc smith narrowish grip into tricep push downs 60x8x3 Squat (finally) 120x5 raw 140x4 belt on 140x5 knee sleeves on 160x3x5 Cleans raw 60x5 70x5 80x3 90x3 100 failed lots Good mornings 60x10 100x5 140x1 too heavy 120x3 120x5 Leg extensions 100x10 | ||
| Floobler | | ... | 30-11-2016 @ 11:24 |
 Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Good to see you back! Hopefully can be fully recovered for next season | ||
| mark_f1 | | ... | 02-12-2016 @ 07:26 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Cheers mate just feels like I've lost so much time, whilst everyone else is getting stronger lol. | ||
| mark_f1 | | ... | 03-12-2016 @ 18:06 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Log ftoh 60x5 80x3 90x1 100 fail Stones over yoke 60 75 90 90x11 in 1min. Monkey bars 30m | ||
| mark_f1 | | ... | 04-12-2016 @ 20:38 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | At ashtons Log clean then from shoulders 60x10 70x5 80x5 90x1 push pressed. Viking press 50x10 80x5 100x1 18 deadlifts. 180x1 lat twinged 180x12 Deadlifts 60x5x2 100x5 140x5 180x5 200x3x5 Barrels Practiced 1 motoining the 60 | ||
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