Unimpressive journey to mediocre.
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| mark_f1 |  | ... | 06-12-2016 @ 11:26 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Just a quick one yesterday Smith Bench (bench was taken) 60x30 100x8x3 (can’t get on with turning the bar, just hurst my wrists) Slight incline dumbells 25x10 30x10 35x10 Cable flys Top to bottom 10 reps on each height, at weight 5. | ||
| mark_f1 |  | ... | 06-12-2016 @ 21:33 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Squats Barx20x2 lower back is tight as hell. 60x10 100x10 120x5 Belt on 140x5 Wraps (sleeves wouldnt fit under joggers) 160x5 180x3 200x1 felt good for a second but the bar slipped down my back so didnt bother. Iso leg press individual 50x10 75x10 125x10 150x6 right 1 left Leg extensions 60x10 60x8 60x6+4assisted Calf raises 80x10 120x10x3 | ||
| mark_f1 | | ... | 08-12-2016 @ 10:16 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Narrow Pull Down 10x10 13x10 16x10 18x5, 5 ,6 (think it’s a rep pb) Wide pull Down (light and slow) 10x10, 10 ,10 Chest supported single arm rows 60kgx10 80kgx 6-8 reps x 3 Both arms pull downs 80kgx10 ,10,10 slow and light Some curls | ||
| mark_f1 | | ... | 09-12-2016 @ 08:50 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Barbell Overhead Press Strict Bar x 20 60kg 5,5 ,5, 5 Push 80x3,4 Smith press (bar+) 20kgx10 40x10 50x6 60x3 – 40x5 Machine side raises Cable side raises Dumbbell front raises 17.5x10,8,8 Dumbbell side raises 12.5x10,10,10 Upright cable row 8x8,8,8 Dips BWx10 +20kg x8 +20x6 BWx10 Tricep pull downs and some sit ups. | ||
| mark_f1 | | ... | 09-12-2016 @ 23:01 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Deadlifts stiff smooth bar 60x10 100x5 140x5 180x5 Wraps and belt on 220x3, 2, 2. Ive agrevated my lat on my first heavy set 😔 Ham curls 6x10,10,10 Standing ham curls 3x5 2x10,10 Curls, bike, stretch | ||
| mark_f1 | | ... | 12-12-2016 @ 12:35 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Went to see the physio on Saturday, turns out I've torn my intercostal muscles. f.m.l! | ||
| mark_f1 | | ... | 14-12-2016 @ 20:53 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | So ive had 5 days resting, heat treating and stretching. Still painful but thought id get back in a just get a feel for where its at today. Squat Bar x20x2 really struggle to go deep as hips are tight. Did some more warms ups to loosen of a bit. 60x10 Belt on 100x10 felt easy Belt off (forgot lol) 120x5 easy Belt on lol 140x5 Sleeves on 160x5 easy 180x5 was starting to feel it in my ribs on the last rep. Hack squat 100x10 150x10 200x10 250x8 Leg extension upstairs machine 23x10 25x10 25x8 Calf raise 100x20, 15, 10 pumped lol. Happy i could do something. | ||
| mark_f1 | | ... | 17-12-2016 @ 15:39 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Axle 1 clean then press 60x10 Belt on 70x8 90x1 90 fail forgot to put belt on Box Squat 16" 60x5 80x5 100x5 140x5 140x5 180x3 20"box 180x5 220x2 230x1 needed a small touch with the 2nd rep 4ft 6" platform 120 stone 120 110 90 90 one motion Sled push pull | ||
| mark_f1 | | ... | 18-12-2016 @ 19:09 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Log 50x5, 5 all ftoh 70x5,5,5,5,6 1 clean then strict Yoke 160x24m drop and turn at 12 180x24 200x24 300x12 after duck walks. Slow and steady but happy as not done yoke in 3 months Duck walk 90x24 110x24 150x24, 2 runs Viking press 1 push rest strict 70x5 80x3 ribs were hurting so called it a day. | ||
| mark_f1 | | ... | 23-12-2016 @ 17:27 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Trained at x4l in doncaster today Warm up Kettlebell swings and stuff torture Squats 60x8 110x5,5,5 160x5 just belt 180x3 add sleeves 200x1 220x3 add wraps not deep any of the 220s. 220x2 messed up getting out the rack 220x3 first rep was a half rep oops. 200x5 rep pb Leg press 250x10 330x10 380x8 450x5,5 not full depth on secomd set. Leg extensions 4x15reps medium weight... silly pump. Dumell stiff legs deads 4x10 20kg. Didnt really feel these but was goinh alonh with my training partners programme today Stretch | ||
| mark_f1 | | ... | 24-12-2016 @ 23:49 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Log 60x1,2,5,10 70x3 Deadlift 60x5,5 100x5,5 140x5,5 Yoke 200x30m 300x10m Farmers 55x30m Seated log 60x5 70x5 80x1 90x2 | ||
| mark_f1 | | ... | 28-12-2016 @ 10:31 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | 18"dead 70x5,5 120x5,5 170x5 220x3 250x1 was supposed to do 3x3 but injury said no. 220x5 160x5 Pendly rows 40x12 80x12,12,12 (too light) Speed deadlifts 90x6,6 (too light) Kb swings 32x12,12,12,12 Dumbell row 30x8,8,8,8 (too light) | ||
| mark_f1 | | ... | 30-12-2016 @ 13:28 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Yesterday's shoulder Warm up Overhead press from rack Strict 20x8,8 40x8,8 60x5,5,5 70x5,5,5 Push 80x3,3,3 90x2,2 100 fail Inc dumbell press 35x8,8,8,8 Side raises 15x12,12,8 Rear flys 49x12 54x12 59x12,12 Battleropes 3x1min rounds | ||
| mark_f1 | | ... | 30-12-2016 @ 14:36 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Today Warm up Bar x lots, 8 hitting depth 60x8,8 100x5,5 Belt on 140x5,5,5 160x3,3,3 Sleeves on 180x2,2 Wraps on 200x2 Took 1hr 20min and gym shutso couldnt fit in accesories or stretch | ||
| Floobler | | ... | 30-12-2016 @ 15:14 |
 Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Nice volume there on squats and overheads | ||
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