Funky Monkey's big smelly log.....
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Funky_monkey25/12/17 @ 21:27
Post Edited: 26.12.2017 @ 08:17 AM by Funky_monkey
Bench 40kg x 5
60kg x 5
80kg x 5
100kg x 5 - had another rep in the tank
100kg x 8 - much better handoff
Close grip
70kg x 15 with extra long pauses towards the end - more of a rest
Palms facing dumbbell bench (slight decline)
20s x 10
25s x 10
30s x 10
35s x 8
Incline bench
60kg x 5
70kg x 5
75kg x 5
Tricep extension stuff.
Funky_monkey27/12/17 @ 19:54
Back squat
Sleeves on
Bar x 3
40kg x 3
60kg x 3
90kg x 3
120kg x 3
140kg x 1
150kg x 5 belted. Wanted 5. Maybe had 6 in the tank. All nice and deep.
115kg x 12. No belt.
Front squat
40kg x 3
60kg x 3
80kg x 3
100kg x 3. All deep and not too much trouble.
Leg press.
220kg. Unracked. Knee twinged. Racked and left it.
Leg ext
3 sets of 10
Leg curl
3 sets of 10
Glute kickbacks
2 sets of 10 per side.
Sleeves on
Bar x 3
40kg x 3
60kg x 3
90kg x 3
120kg x 3
140kg x 1
150kg x 5 belted. Wanted 5. Maybe had 6 in the tank. All nice and deep.
115kg x 12. No belt.
Front squat
40kg x 3
60kg x 3
80kg x 3
100kg x 3. All deep and not too much trouble.
Leg press.
220kg. Unracked. Knee twinged. Racked and left it.
Leg ext
3 sets of 10
Leg curl
3 sets of 10
Glute kickbacks
2 sets of 10 per side.
Funky_monkey01/01/18 @ 14:35
Dickabout session as just wasn't in the mood for deadlifts.
Rows on bench
Bar x 8
40kg x 8
60kg x 8
80kg x 8
80kg x 8 - twinge in bicep
Reverse hypers
BW x 8
30kg x 8
42kg x 8
42kg x 8
Hammers x plenty
Rows on bench
Bar x 8
40kg x 8
60kg x 8
80kg x 8
80kg x 8 - twinge in bicep
Reverse hypers
BW x 8
30kg x 8
42kg x 8
42kg x 8
Hammers x plenty
Funky_monkey02/01/18 @ 08:21
Post Edited: 02.01.2018 @ 08:23 AM by Funky_monkey
Bench - plan was 105kg for 5Bar x 5
40kg x 5
60kg x 5
80kg x 5
100kg x 1
105kg x 8
105kg x 7. Stalled, spotter took. Failing off 3 - 4 board height.
Close grip, feet up, long pauses
75kg x 9 or 10
Incline
80kg x 2. f**ked. Maybe the incline was too high
Palms facing dumbbell bench
25s x 8
30s x 8
35s x 9 - just
Tricep ext
Up to stack plus 5kg, plus drop sets
Front raises
15kg x 10
17.5kg x 10
20kg x 10
Face pulls
3 sets of 8-10
Tried to do light hammer curls but 12.5s were too heavy and felt a twinge again.
Funky_monkey04/01/18 @ 09:19
Wednesday 3rd January
Squatz
Bar x 5
50kg x 5
80kg x 5
100kg x 5
120kg x 3?
140kg x 1
155kg x 5. Belted. Might have cut them a tad short. In, but probably not IPF in.
170kg x 0 belted of wrapped.
Front squats
60kg x 3
80kg x 3
100kg x 5
Cigarette break.
Leg ext
4 sets, up to stack x 10
Leg curls
3 sets of 10
Lunges
BW x 10
30kg x 10
35kg x 10
Squatz
Bar x 5
50kg x 5
80kg x 5
100kg x 5
120kg x 3?
140kg x 1
155kg x 5. Belted. Might have cut them a tad short. In, but probably not IPF in.
170kg x 0 belted of wrapped.
Front squats
60kg x 3
80kg x 3
100kg x 5
Cigarette break.
Leg ext
4 sets, up to stack x 10
Leg curls
3 sets of 10
Lunges
BW x 10
30kg x 10
35kg x 10
Funky_monkey05/01/18 @ 13:07
Rolling DB shoulder press
12.5s x 10
17.5s x 10
22.5s x 10
30s x 8
35s x 6
Z Press - seated on floor. No belt. All paused on pins.
Bar x 5
40kg x 5
50kg x 5
50kg x 5
50kg x 5
BTN tricep ext
25kg x 10
30kg x 10
30kg x 10
Side raise
10s x 10
10s x 10
10s x 10
Front raise
10s x 10
10s x 10
10s x 10
Tricep ext
Up to stack x several
Plus drop sets
12.5s x 10
17.5s x 10
22.5s x 10
30s x 8
35s x 6
Z Press - seated on floor. No belt. All paused on pins.
Bar x 5
40kg x 5
50kg x 5
50kg x 5
50kg x 5
BTN tricep ext
25kg x 10
30kg x 10
30kg x 10
Side raise
10s x 10
10s x 10
10s x 10
Front raise
10s x 10
10s x 10
10s x 10
Tricep ext
Up to stack x several
Plus drop sets
Close grip bench
50kg x 3
70kg x 3
90kg x 3
100kg x 3
Regular bench
110kg x 3