Malarky's Training Journal.

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malarky1		Malarky's Training Journal.	29-06-2012 @ 20:10
Member 2661, 19 posts SQ 215, BP 150, DL 240 605.0 kgs @ 86kgs UnEq	I am starting my first training journal on Sugden, training for the U90kg natural finals and Olympic Dragon 4 which is in the next 8-9 weeks from now. Today 29th of June 2012 Push Press Set 1-5 110kg x 2 Set 6 120kg x 1 Set 7 122.5kg x 1 Set 8 125kg x 1 Set 9 127.5kg x Fail Set 10 100kg x 8 Max Reps Single Arm Dumbell Press - Standard Gym Dumbell Set 1 60kg x 5 Set 2 60kg x 5 Set 3 60kg x 10 in 60 Sec's Standing Shoulder Press (Techno Gym Machine) - improvised as a Viking Press Set 1 70kg each side x 5 Set 2 75kg each side x 5 Set 3 75kg each side x 5 Close Grip Bench Press Set 1 120kg x 5 Set 2 120kg x 5 Set 3 120kg x 5 Tricep Pulldown's Set 1 30kg x 40 Squats - started a new squat programme involving squats 3 time a week. Set 1-6 172.5kg x 2 I am open to any training advice and tips. Cheers Karl

malarky1		30th July 2012	30-06-2012 @ 16:18
Member 2661, 19 posts SQ 215, BP 150, DL 240 605.0 kgs @ 86kgs UnEq	Today's Session Clean's Set 1 90kg x 5 Set 2 100kg x 5 Set 3 100kg x 5 Singles Set 4 105kg x 1 Set 5 110kg x 1 Set 6 110kg x 1 Set 7 110kg x 1 Set 8 90kg x 12 Max Rep's Upright Rows Set 1 100 x 8 Set 2 110 x 5 Set 3 110 x 5 Set 4 110 x 5 Deadlift - Week one of new programme Set 1 160kg x 5 Set 2 170kg x 5 Set 3 180kg x 10 Max Rep's Dumbell Row's Set 1 60kg x 10 Set 2 60kg x 10 Wide Grip Pullups Set 1-4 Bodyweight x 10

MrSmall		...	30-06-2012 @ 16:24
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Karl! Whats up mate?

malarky1		...	30-06-2012 @ 16:40
Member 2661, 19 posts SQ 215, BP 150, DL 240 605.0 kgs @ 86kgs UnEq	MrSmall said:Karl! Whats up mate? All good mate, trying to get myself into shape especially for Olympic Dragon 4 in September

malarky1		...	02-07-2012 @ 15:46
Member 2661, 19 posts SQ 215, BP 150, DL 240 605.0 kgs @ 86kgs UnEq	1st July 2012 Cardio Day - 6k Run, roughly 28 minutes. 2nd July 2012 Bench Set 1 120kg x 5 Set 2 125kg x 5 Set 3 130kg x 5 Single's Set 4-8 140kg x 1 - These felt quick Squats Set 1 172.5 x 3 Set 2 172.5 x 3 Set 3 172.5 x 3 Set 4 172.5 x 3 - my best set Set 5 172.5 x 3 Set 6 172.5 x 3 Front Squat Set 1 100 x 5 Set 2 110 x 5 Set 3 120 x 3 Set 4 120 x 3 Set 5 120 x 3 Single Leg Press Set 1 150 x 10 each leg Set 2 200 x 10 each leg Set 3 250 x 6 each leg Set 4 275 x 5 on right left leg, nothing on left leg!! Box Jumps for speed work 2 Sets of 10 Quad Extensions 1 Set 40kg x 40 Max Reps

malarky1		...	03-07-2012 @ 14:11
Member 2661, 19 posts SQ 215, BP 150, DL 240 605.0 kgs @ 86kgs UnEq	3rd July 2012 Todays Session Push Press - Off a Squat Rack Set 1 100 x 5 Set 2 100 x 5 Set 3 105 x 5 Set 4 105 x 5 Set 5 110 x 3 Set 6 110 x 3 Set 7 115 x 3 Set 8 115 x 3 Set 9 120 x 2 - Rep PB Single Arm Dumbell Press - Standard Gym Dumbell Set 1 60 x 5 Set 2 60 x 5 Set 3 60 x 5 Set 4 60 x 5 Speed Deadlift - Double overhand grip Set 1 50% of Max 120 x 10 Singles Strict Press Set 1 70 x 5 Set 2 80 x 5 Set 3 90 x 2 Set 4 90 x 2 Set 5 90 x 2 Close Grip Bench Press Set 1 100 x 10 Set 2 100 x 8 Set 3 100 x 7

JC		...	03-07-2012 @ 14:14
technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335 850.0 kgs @ 108kgs UnEq	Strong!


MrSmall		...	03-07-2012 @ 14:33
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	JC said:Strong! another Rival who will probably batter me at Dragons

malarky1		...	05-07-2012 @ 17:43
Member 2661, 19 posts SQ 215, BP 150, DL 240 605.0 kgs @ 86kgs UnEq	05 July 2012 Squat Set 1 - 6 172.5kg x 2 Cleans Set 1 - 5 100kg x 5 Upright Barbell Rows Set 1 - 4 100kg x 5 Pull-ups - Bodyweight, wide grip 3 Sets of 12 Dumbell Rows - with straps Set 1 - 2 60kg x 20

malarky1		...	07-07-2012 @ 12:52
Member 2661, 19 posts SQ 215, BP 150, DL 240 605.0 kgs @ 86kgs UnEq	6th July 2012 Bench Set 1-5 135 x 2 Bench Pause Press Set 1-3 120 x 3 Set 4-6 130 x 1 Incline Barbell Press Set 1-5 100 x 3 Close Grip Press Set 1-5 120 x 2 Press Ups 2 Sets of 25 7th July 2012 Squats Set 1-6 172.5 x 4 6k Run

malarky1		...	08-07-2012 @ 14:25
Member 2661, 19 posts SQ 215, BP 150, DL 240 605.0 kgs @ 86kgs UnEq	8th July 2012 Event Training - Have not do this for a while Yoke 130kg Warm up 20m x 3 230kg - 20m x 2 260kg - 20m x 2 300kg - 20m - 3 Drops 300kg - 20m - 1 Drop Log Set 1 60 x 3 Set 2 80 x 3 Set 3 90 x 3 Set 4 100 x 2 Set 5 100 x 2 Set 6 100 x 2 Set 7 60kg Strict press x 15 Farmers 55kg - 20m x 2 Warm up 75kg - 20m x 2 115kg - 15m 120kg - 15m

malarky1		...	09-07-2012 @ 16:49
Member 2661, 19 posts SQ 215, BP 150, DL 240 605.0 kgs @ 86kgs UnEq	9th July 2012 Squats Set 1-6 172.5kg x 2 Clean and Jerk Set 1 90kg x 3 Set 2 95kg x 3 Set 3 100kg x 3 Set 4 105kg x 2 Set 5 110kg x Fail Light Stiff Leg Deadlift Off a Box Set 1-2 120kg x 10

malarky1		...	11-07-2012 @ 16:43
Member 2661, 19 posts SQ 215, BP 150, DL 240 605.0 kgs @ 86kgs UnEq	10th July 2012 Bench Set 1-4 140 x 2 Set 5 120 x 8 Push Press Set 1 100 x 3 Set 2 110 x 3 Set 3 110 x 3 Set 4 110 x 3 Set 5 120 x 1 Set 6 120 x 1 Set 7 127.5 x 1 Close Grip Bench Set 1 120 x 5 Set 2 130 x 3 Set 3 130 x 2 Set 4 130 x 2 Single Dumbell Press - Standard gym dumbell FTOH Set 1-4 60 x 5 Strict Barbell Press Set 1 60 x 10 Set 2 70 x 5 Set 3 70 x 5 - nothing left!!!!

Skip		...	11-07-2012 @ 16:59
too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300 702.5 kgs @ 109kgs UnEq	Nice looking training mate! Did u do northern or southern qualifiers for naturals?

malarky1		...	11-07-2012 @ 17:33
Member 2661, 19 posts SQ 215, BP 150, DL 240 605.0 kgs @ 86kgs UnEq	Skip said:Nice looking training mate! Did u do northern or southern qualifiers for naturals? I did the Southern qualifiers mate.

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