New Training Journal start 2009.
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| 40_plus |  | ... | 08-12-2009 @ 21:02 |
 and thats just his waistline Member 391, 2799 posts SQ 217.5, BP 152.5, DL 272.5642.5 kgs @ 89.1kgs UnEq | Bench is coming along nicely mate. When are you looking to compete again? | ||
| mikeyp | | ... | 10-12-2009 @ 20:44 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Late finishing work so: Swiss ball work Band work for shoulders Light dumbell hammer curls and upper back work Bodyweight squats, Stretching. | ||
| mikeyp | | ... | 10-12-2009 @ 20:52 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | 40_plus said:Bench is coming along nicely mate. When are you looking to compete again? Thanks Les mate. Intend to compete either in Yorks & N East unequipped (usually end April) or South Yorks unequipped in June. Might leave it 'till June as I want 190/ 115 - 120 / 240 at my next Comp and then hope to qualify in 2011 for the British unequipped. | ||
| mikeyp | | ... | 12-12-2009 @ 13:33 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar, s/leg deadlifts etc. Squats. bar x 10 x 2 sets 60kg x 5 80kg x 5 100kg x 5 120kg x 5 Belt On 140kg x 3 150kg x 1 160kg x 1 170kg x 1 140kg x 5 Ab rollouts 4 x 12 Incline abs 3 x 12 @ 25kg Cable Pullthrough 4 x 15 Cable hammer curls 4 x 15 Was going to go for the 182.5 today but felt a bit of tightness right at the bottom of the back on the right side as before so bottled it!! Felt it on the 140 back off set as well. Much better than before though so I'm sure it will be ok now with a couple of weeks rest over Xmas. Gonna keep up with the stretching and swiss ball over Xmas and get back on the singles 3 weeks today and get back to Deadlifting.  Floor Press on Tuesday. | ||
| mikeyp | | ... | 15-12-2009 @ 20:49 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bench Assistance. Bike 10 mins Dumbell swings & warm up with bar x 5 mins. Floor Press, normal grip. 40kg x 10 x 2 sets 60kg x 5 70kg x 5 then 5sets x 5 reps @ 82.5kg. Then close grip bench (index fingers on smooth) 4sets x 5, 1 x 4 @ 82.5kg Fat man pullups 6 x 12 D/bell press 4 x 10 Just missed the last rep on the last set of close grip. Pleased with the session though as it's a 2.5kg increase again on last time. I need pizza | ||
| mikeyp | | ... | 18-12-2009 @ 18:13 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 5 mins Romanian Deadlifts. 60kg x 10 x 2 sets 100kg x 5 x 2 sets 120kg x 5 x 2 sets 140kg x 5 x 3 sets Tricep pushdowns 4 x 10 D/bell hammer curls 3 x 15 @ 15kg 2 x 12 @ 20kg Face pulls 5 x 20 Day off work today so trained at JJB before shopping with the missus  Trained @ JJB and it reminded me why I never deadlift there, can't use chalk  Anyway kept them light and did romanians to work the hams, even so the grip was giving out after 5 reps due to the sweat. Felt good to deadlift again though Trained today cos it's our work xmas party tomorrow, we're doing shooting (laser clays and air rifle target shooting, that's all they'll let us loose with)!!! quad biking etc in the afternoon and then meal and piss up with stop over at hotel in Chester, don't think I'll be doing much on Sunday  | ||
| mikeyp | | ... | 24-12-2009 @ 15:15 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Dumbell swings and warm up with bar. Bench Press Normal grip, little finger just inside rings. Bar x 20 reps 10 reps @ 40kg 5 reps @ 60kg 5 reps @ 70kg 3 reps @ 80 kg 3 reps @ 90kg 4 sets x 2reps @ 100kg PB 3 sets x 5 reps @ 85kg Chest supported row 5 x 10 @ 32.5 kg D/bell shrugs 3 x 25 @ 32.5kg Tricep pushdowns 4 x 10 Face pulls 4 x 20 Cable hammer curls 3 x 12 then 1 x drop set. Straight arm pulldown 3 x 12 then 1 x drop set. First time I've used 100kg for sets of reps so pleased with this, more in the tank Bench plan for new year is week 1. Bench 5 x 1 reps then 3 x 5 week 2. Floor press 5x5 the CGBP 5x5 with same weight week 3. Board press 4 x 2 reps then 3 x 5 reps. Just easy bodyweight stuff now until 4th Jan. Have a great Christmas and New Year guys and wishing us all much success in 2010. | ||
| mikeyp | | ... | 06-01-2010 @ 18:57 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Dumbell swings and warm up with bar. Bench Press Normal grip, little finger just inside rings. Bar x 20 reps 10 reps @ 40kg 5 reps @ 60kg 5 reps @ 65kg 5 reps @ 75kg 3 reps @ 85 kg 1 rep @ 95kg 5 sets x 1rep @ 105kg 3 sets x 5 reps @ 85kg Fat Man Pullups 5 x 12 Bit of conditioning: 5 x 10 right arm snatches then straight into 5 x 10 left arm snatches with 45 seconds rest between sets with 15kg dumbell, just touched the dumbell lightly on the floor on each rep, (intend to increase the weight and reps on these over time, increased the heart rate nicely even with this low weight). Pleased with this first session back, easier than expected. Been almost snowed in for two weeks now, dug the car out a couple of days ago and parked it on the roadside so managed to get to Mytholmroyd gym tonight but the roads on the way back were really icy (not being gritted WTF)!!!! Artic lorries totally ignoring the conditions, f**king crazy. Good to get back into training | ||
| andysmiles | | ... | 06-01-2010 @ 19:02 |
 naughty !! Member 642, 2482 posts SQ 204, BP 142.5, DL 260606.5 kgs @ 86kgs UnEq | good work mate and lorries dont give a f**k about no-one lol | ||
| mikeyp | | ... | 06-01-2010 @ 19:15 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | andysmiles said:good work mate and lorries dont give a f**k about no-one lol Thanks mate. Yeah, sure don't want to argue wi one of those mofos  | ||
| mikeyp | | ... | 09-01-2010 @ 13:43 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar, s/leg deadlifts etc. Squats. bar x 10 x 2 sets 60kg x 5 80kg x 5 100kg x 5 120kg x 5 Belt On 140kg x 3 150kg x 1 160kg x 5 sets x 1 rep 150kg x 2 140kg x 5 Ab rollouts 4 x 12 Pulldown abs 4 x 12 drop set on last set First squat workout of 2010, pleased with this. | ||
| EDCLARKE | | ... | 09-01-2010 @ 19:14 |
 not particularly well educated Member 85, 11010 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | nice lot of squats there mate | ||
| mikeyp | | ... | 12-01-2010 @ 20:30 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bench Assistance. Bike 10 mins Dumbell swings & warm up with bar x 5 mins. Floor Press, normal grip. 40kg x 10 x 2 sets 60kg x 5 70kg x 5 then 5sets x 5 reps @ 82.5kg. Then close grip bench (index fingers on smooth) 5 sets x 5 reps @ 82.5kg 1 arm dumbell rows 5 x 15 @ 37.5kg Bit of a bas***d getting the bar from arms outstretched behind my head into the pressing position for the first rep on the floor presses, took me two attempts on the last set and jarred the left elbow a bit, need to rig something up to unrack the bar from I think!! | ||
| mikeyp | | ... | 12-01-2010 @ 20:31 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | EDCLARKE said:nice lot of squats there mate Cheers Ed Keeping the reps low so need to get a bit of volume in too!!!! | ||
| 40_plus | | ... | 12-01-2010 @ 23:02 |
and thats just his waistline Member 391, 2799 posts SQ 217.5, BP 152.5, DL 272.5642.5 kgs @ 89.1kgs UnEq | Will you be doing the South Yorkshire in May Mike? | ||
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