New Training Journal start 2009.
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| mikeyp |  | ... | 14-01-2010 @ 20:05 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 30 mins Lat pulldowns 5 x 10 superset with band pullaparts x 30 reps Tricep pushdowns 5 x 10 superset with band retractions (gotta keep the shoulders healthy)!!!! Face pulls 5 x 15 | ||
| mikeyp | | ... | 14-01-2010 @ 20:07 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | 40_plus said:Will you be doing the South Yorkshire in May Mike? Gonna do the YNE in June mate, when you next competing? | ||
| 40_plus | | ... | 14-01-2010 @ 20:47 |
 and thats just his waistline Member 391, 2799 posts SQ 217.5, BP 152.5, DL 272.5642.5 kgs @ 89.1kgs UnEq | mikeyp said: Gonna do the YNE in June mate, when you next competing? I think the South Yorkshire will be my first this year unless the North Midlands announce their divisional before that. | ||
| mikeyp | | ... | 16-01-2010 @ 16:01 |
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 etc Squats for warm up and technique. bar x 10 x 2 sets 60kg x 5 80kg 5 x 5 Deadlifts. 60 x 10 100kg x 5 120kg x 5 140kg x 5 x 3sets Power cleans. 40kg x 10 50kg x 10 60kg x 5 x 5 sets D/bell hammer curls 5 x 12 @ 15kg Lying leg raises 5 x 25 Never done power cleans before and really enjoyed these. Have always been paranoid about how they'd affect my shoulders so due to the shoulders being ok for a few months now I thought I'd give em a go. Felt good, I like em, think they'll be good for the upper back n traps, felt a bit uncoordinated though so kept it manageable!! The lower back stiffened up a bit after the 140 deads so still not 100% which is a bas***d, might have to stay at 120ish and do some reps and build back up again. First time deadlifting for a while and felt great to be doing them again, just frustrated that I'm not ready to give it 100% again yet.  All part of the game I guess, anf fortunately doesn't affect squatting, just got to accept it, damn that lumbar region  | ||
| mikeyp | | ... | 21-01-2010 @ 18:50 |
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. All presses to a 120mm thick board. Bar x 20 reps 10 reps @ 40kg 5 reps @ 60kg 5 reps @ 70kg 5 reps @ 80 kg 3 reps @ 100kg 4 sets x 2reps @ 110kg 1 set x 1 rep @ 115kg Then full reps to chest. 2 sets x 5 reps @ 80kg 1 set x 5 reps @ 90kg Fat man pullups 5 x 12 reps. Plate front raises 1 x 20 @ 10kg 2 x 20 @ 20 kg. Lat pulldowns 5 x 12 Tricep pushdowns 5 x 12 Tend to be training on my own mostly these days so strapped the board on my chest with a band. This worked really well. Couldn't train Tues or yesterday due to work but managed to get in the gym a bit earlier tonight, which was nice  | ||
| mikeyp | | ... | 23-01-2010 @ 15:15 |
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 160kg x 1 165kg x 1 160kg x 1 x 3 sets 140kg x 5 Incline abs 4 x 12 @ 25kg Standing abs on pulldown machine 4 x 12 paused at crunch position. Cable Pullthrough 3 x 15 ( nearly on full stack now) Cable Hammer curls with rope attachment 4 x 12 Back felt good Could feel it a bit when setting up on squats but OK when squatting, played it cautious though and stayed at 160kg for the singles, was going to use 165, first rep at 160 I felt good for 3 or so, moved up to 165 and that felt quite a bit heavier for some reason so dropped back to 160 and these felt solid. Will move up to 165 next time. | ||
| mikeyp | | ... | 26-01-2010 @ 20:35 |
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. Bench Press Normal grip, little finger just inside rings. Bar x 20 reps 10 reps @ 40kg 5 reps @ 60kg 5 reps @ 72.5kg 3 reps @ 82.5 kg 1 rep @ 92.5kg 1 rep @ 102.5 kg 5 sets x 1rep @ 107.5kg 3 sets x 5 reps @ 85kg One arm d/bell rows 5 x 12 @ 37.5 kg Tricep d/bell rolls 4 x 12 @ 20kg Moved up another 2.5kg on bench, Happy days Pizza awaits | ||
| mikeyp | | ... | 28-01-2010 @ 20:00 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 30 mins Lat pulldowns 5 x 10 (drop set on last set = 25 reps) superset with band pullaparts x 30 reps Face pulls 5 x 15 superset with band retrations. Sit ups 3 x 25 Gonna deadlift on Sat as the old lumbar region is a lot looser, but will intentionally keep it light and do some reps. Should be back to some better weights in a couple of weeks Cheers Mike | ||
| mikeyp | | ... | 30-01-2010 @ 17:03 |
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 etc plus overhead suats with bar 4 x 10 ( first tme i've done em, felt weird but trying to stretch hip flexors)!! Squats for warm up and technique. bar x 10 x 2 sets 60kg x 5 80kg 5 x 5 Deadlifts, all without belt. 60 x 10 100kg x 5 x 2 sets 120kg x 5 x 5 sets, 15 reps on last set. 100kg x 10 100kg x 20 Power cleans. 60kg x 5 x 3 sets 60kg x 10 Strict b/bell curl 5 x 10 - 12 @ 30kg Lying leg raises 5 x 25 Doing some reps and kept it light to get some strength back without overloading, everything felt ok. It's sick but I really enjoy higher rep deadlift sets  The main goal this coming week is to get a good floor press and Close grip bench session in which may be as late as Thursday as I've loads lined up at work, and then squat on Sat. I'm also thinking about adding some deads after squats, maybe off pins (which I can do @ JJB) to add a bit more volume after squats, and help build the deads up again. | ||
| mikeyp | | ... | 04-02-2010 @ 20:19 |
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 60kg x 5 70kg x 5 80kg x 5 then 5sets x 5 reps @ 82.5kg. Then close grip bench (index fingers on smooth) 2 sets x 5 reps @ 82.5kg 1x 5 @ 80kg, 2 x 4 @ 80kg. Lat pulldowns 5 x 10 Tricep pushdowns 5 x 12 Felt knackered tonight and felt crap on the close grips but hey ho, did what I could, upwards and onwards. Squats on Saturday. | ||
| mikeyp | | ... | 06-02-2010 @ 13:35 |
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 125kg x 5 Belt On 145kg x 3 165kg x 1 x 5 sets 140kg x 5 Deadlifts from pins just below knee, beltless. 60kg x 5 100kg x 5 120kg x 5 140kg x 5 170kg x 12 x 3 sets Standing abs on pulldown machine 4 x 12 paused at crunch position, moved up 10kg. Planks 3 x 1 minute Pleased with this session. Trying to get some deadlift strength back so did some high reps to work the lower and upper back without going too heavy. I am going to stick with deadlifting after squats. Nice pump in lower back Board presses on Tuesday. | ||
| 40_plus | | ... | 06-02-2010 @ 17:22 |
and thats just his waistline Member 391, 2799 posts SQ 217.5, BP 152.5, DL 272.5642.5 kgs @ 89.1kgs UnEq | That's some good deads mate, good session. | ||
| andydanjosh | | ... | 06-02-2010 @ 17:50 |
 ^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180447.5 kgs @ 74kgs UnEq | nice sessions and good deadlift reps. | ||
| mikeyp | | ... | 09-02-2010 @ 20:21 |
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. All presses to a 120mm thick board. Bar x 20 reps 10 reps @ 40kg 5 reps @ 60kg 5 reps @ 72.5kg 5 reps @ 82.5 kg 5 reps @ 92.5kg 3 reps @ 102.5kg 4 sets x 2reps @ 112.5kg Then full reps to chest. 3 set x 5 reps @ 90kg 1 arm D/bell row 4 x 20 @ 37.5kg Tricep pushdowns 5 x 12 superset with D/bell hammer curls Felt solid on board press, moved up another 2.5kg, will move up to 115kg next time on these. Cheers Mike | ||
| mikeyp | | ... | 09-02-2010 @ 20:29 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | 40_plus said:That's some good deads mate, good session. Cheers Les | ||
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