Funky Monkey's big smelly log.....
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| Funky_monkey |  | ... | 13-06-2020 @ 13:31 |
 403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Training partner was about today. Squat Bar x 10 50kg x 10 80kg x 10 110kg x 10 110kg x 10 110kg x 8 80kg x 12 Leg press 180kg plus sled x 15 180 x 12 180 x 8 180 x 9 160 x 12 Leg ext 3/4 of the stack x 1/2 rep. Half, not one or two. Half! half the stack x 12 all paused half stack x 11 paused half stack x 10 paused half stack x 9 paused quarter stack x 12 or so paused Leg curl 15 12 12 10 10 Fked. | ||
| Funky_monkey | | ... | 16-06-2020 @ 15:52 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Bench Warmups 100kg x 10 90kg x 10 80kg x 10 70kg x 10 Incline db press 30s x 10 30s x 9 30s x 8 27.5s x 9 27.5s x 9 Incline flyes 5 sets of 8-12 Hanging leg raises 1 set of 12 Standing calves 7.5s per hand x 30 reps Cut it short, still got DOMS the day after. | ||
| Funky_monkey | | ... | 24-06-2020 @ 20:27 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Lat pulldowns, gammy shoulder so UH close grip 50kg x 10 80kg x 10 100kg x few, wasn't feeling it 70-80kg x 10 70-80kg x 10 70-80kg x 10 Seated rows 100kg x 8 105kg x 8 105kg x 8 105kg x 8 105kg x 8 BB Rows 100kg x 10 Laying on incline bench 60kg x 10 70kg x 10 70kg x 10 70kg x 10 Straight arm pulldowns 55kg x 10 60kg x 10 60kg x 10 60kg x 10 45kg x 15 Face pulls 60kg x 10 60kg x 10 60kg x 10 60kg x 10 60kg x 10 Might have done more sets than I wrote, possibly 6 sets of face pulls and straight arm rows Hammer curls with fat gripz 25s x 10 22.5s x 10 20s x 10 17.5s x 10 15s x 10 EZ Curls Bar plus 15kg x 15 Bar plus 15kg x 12 Bar plus 15kg x 10 Bar plus 15kg x 8 Bar plus 15kg x 8 Cable curls 10 10 10 10 10 Standing calves with 7.5kg per hand x 35 reps All done and dusted in an hour. | ||
| Funky_monkey | | ... | 06-07-2020 @ 20:11 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Still training, still not logging properly Bench 100kg x 1 60kg x 8 80kg x 8 100kg 5 110kg x 8 - FINALLY got it, the secret lies in MULTIPLE kebabs a day Close grip feet u 80kg x 8 80kg x 7 then got stuck halfway up Incline few reps with 80, then close grip, then 60kg, shoulder didn't like it at all Incline db hammer grip touching 30s x 8 30s x 5, shoulder still didn't like it Incline flyes 15s x 10 17.5s x 10 20s x 10, shoulder was fine with these Decline cable flyes 5 sets of 10-8 Triceps rev grip 5 sets of 10-12 regular grip 4-5 sets of 10-12 | ||
| Funky_monkey | | ... | 13-07-2020 @ 19:55 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | B-Hench 50kg x 5 70kg x 5 90kg x 5 110kg x 8 Very close grip bench 90kg x 5 90kg x 5, neither max sets, one more in the tank Close grip hammer incline chest press things 25s x 8 27.5s x 8 30s x 8 30s x 8 27.5s x 10 Decline flyes on cable cross 25kg x 12 30 x 12 35 x 10 40 x 10 45 x 8 Triceps x 15 sets with different attachments. Face pulls 5 sets up to full stack x 10 | ||
| Funky_monkey | | ... | 01-09-2020 @ 09:02 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Still training despite not logging anything. 43 degrees yesterday and finances are hella tight so no air-con, plus it's good to sweat. Bench 50kg x 8 70kg x 8 90kg x 10 100kg x 8 90kg x 8 80kg x 8 70kg x 8 Close grip bench 70kg x 5 70kg x 5 60kg x 5 60kg x 4 50kg x 5 Reverse grip bench 50kg x 5 50kg x 5 50kg x 5 50kg x 5 50kg x 4 Hammer grip incline db superset with flyes 15s x 8/8 15s x 8/8 15s x 8/7 15s x 7/6 15s x 6/6 plus press for amrap Tricep ext 70kg x 12 80kg x 10 70kg x 12 70kg x 12 60kg x 15? Rev grip tri ext 5 sets of 8-12 Tri ext with 2x4 5 sets of 8-12 with a few pressdowns at the end Approx 43 sets, plus warmups, in 43 degree heat. Reason for low weights was I was resting approx 30 seconds between sets. The whole thing took about 45 mins. 3 litres plus of water gone, drenched in sweat. | ||
| Funky_monkey | | ... | 05-09-2020 @ 20:02 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Deadlifts 50kg x 8 DOH 80kg x 8 DOH 110kg x 8 DOH 130kg x 5 DOH 150kg x 5 Hook 170kg x 1 Hook - easy single SLDL 3 sets of 5-8 BB rows - overhand 100kg x 8 100kg x 8 100kg x 8 BB rows - underhand 100kg x 8 100kg x 8 100kg x 8 DB Curls 3 sets of 8-12 Straight bar 40kg x 3 sets of 6-8 Fat grip holds with thick handled dumbbells - 35kg per hand for a few sets | ||
| Boar | | ... | 05-09-2020 @ 20:35 |
 Walk your talk Member 5, 25557 posts Administrator | has the gym been struggling with the death virus ? In my alternate fantasy life, i would sack off the wife n kids and come and live in your gym and eat fish all day. | ||
| Funky_monkey | | ... | 08-09-2020 @ 08:52 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Boar said:has the gym been struggling with the death virus ? In my alternate fantasy life, i would sack off the wife n kids and come and live in your gym and eat fish all day. There has been an influx of the 'rona after they opened the borders with Turkey without tests before they came. You'd come, get tested, go home until the results came back. If you're positive you're taken away and locked up in a hotel AFTER spreading the virus. The gym is open today, but there will be a decision if there's another lockdown. Please do come, we have far too much fish as well as figs that I can't keep up with. Gonna plant my potatoes this weekend probably, hoping to get about 500 kilos back. Reminds me, my olive trees need watering. You know my gym is always open to you, but we don't have battenburg here so fill your suitcase before coming. | ||
| Funky_monkey | | ... | 05-10-2020 @ 20:16 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Day 1 % reps sets 1.Squat 50 5 1 60 4 1 70 3 1 120kg 75 3 4 125kg 2.Bench press 50 5 1 60 4 1 70 3 1 80 2 4 95kg 3.Pecs 8 5 - I did chest press with hammer grip. 25/30/35/35/35kg 4.Medial delts 8 5 - dunno, probably meant side raises but i did shoulder press 5.Goodmorning 5 5 - 50kg Positively FARKED after this. It's supposed to be squat emphasis but the chest stuff never seemed to end. I also had sore quads and bust my shorts on the first set of squats. Appetite has been rampant since finishing this workout. | ||
| Funky_monkey | | ... | 08-10-2020 @ 09:40 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Day 2 % reps sets 1.2sec paused bench press 50 3 1 60 3 1 70 3 1 85kg 75 2 4 90kg 3.Deadlift off blocks, bar at 10-15cm below the knees 55 3 1 - managed to set it up for patellar tendon 65 3 1 75 3 1 85 2 2 155kg 90 1 3 165kg 4.Leg curls 8reps x 5sets 5.Abs 10reps x 3sets Total: 37 reps Easy session. | ||
| Funky_monkey | | ... | 10-10-2020 @ 08:23 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Day 3 % reps sets 1.Squat with 2sec pause on the halfway down 50 3 1 60 3 1 95kg 70 3 5 115kg 2.Bench press with bands 50 4 1 60 4 1 80kg 65 4 5 85kg 3.Pecs 8reps x 5sets - I think pecs means flyes as db press is referred to as such later on in the book. I'm not the one who translated the damn book. 4.Triceps pushdowns 8reps x 5sets 5.Hyperextensions 8reps x 4sets Squats left me covered in sweat even though they weren't that hard. 38 degrees during the day, goes down to 30 degrees after midnight. Was still well into the 30s when I was training. My appetite has gone into overdrive on this routine. | ||
| Funky_monkey | | ... | 10-10-2020 @ 11:13 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Day 4 % reps sets 1.Inclined shoulder press seated 3 5 50kg no back support 2.Deadlift with bands 50 3 1 60 3 1 110kg 70 3 4 125kg 3.Dumbbell bench press 6 5 35s hammer grip paused 4.Leg extensions 8 5 low rest going down stack for quad burn, knees not 100% from paused halfway down squats 5.Reverse hyperextensions 8reps x 4sets 8 4 no reverse hyper so i did glute kickbacks on cable cross with 40kg per leg Still about 38 degrees and this workout was in the afternoon sun. Drenched in sweat. | ||
| Funky_monkey | | ... | 12-10-2020 @ 17:12 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Post Edited: 12.10.2020 @ 17:12 PM by Funky_monkey Week 2Day 1 % reps sets 1.Squat 50 5 1 60 4 1 70 3 1 110kg 80 2 5 130kg 2.Bench press 50 5 1 60 4 1 70 3 1 80 3 4 - 95kg - felt pretty easy 3.Pecs 8 5 - slight incline for flyes. 15s x 3 sets, 17.5s x 2 sets 4.Front delts 6 5 20, 25, 22, 22, 20kg 5.Hyperextensions 8 4 - 60kg | ||
| Funky_monkey | | ... | 14-10-2020 @ 17:26 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Day 2 % reps sets 1.Bench press with a slingshot 55 3 1 no slingshot so arched a bit, used leg drive, and sleeves 65 3 1 75 3 1 85 2 2 100kg - bit on the easy side, no strain 90 1 3 110kg - fairly simple 2.Deadlift + deadlift from below the knees 50 1+3 1 60 1+3 1 70 1+3 1 75 1+2 4 - 136kg so did 140. DOH without wrapping thumbs. Still a bit easy. Plugged 180 as my max but it's probably more 3.Lats 6 5 - 5 sets of 6 wide grip pullups from a dead hang. Last rep on 4th and 5th set a grinder 4.Triceps standing 6 5 - ended up doing the stack, 10kg in dumbbells, 5kg plate 5.Leg press 5 5 - sets of 5 will probably do my knees no good, so 5 sets of 20. Buuuuuurn | ||
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