New Training Journal start 2009.
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| mikeyp |  | ... | 12-11-2012 @ 20:22 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Finch said:Just doing you a favour Mike, trying to keep you on the front page!!!! I'd hate you to have to sink back to page 7 or 8. Ha ha only on page eight so not too bad, thanks Ian  | ||
| mikeyp | | ... | 12-11-2012 @ 20:24 |
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 10 mins. Beltless squats. Bar x 10 x 2 sets 60kg x 5 100kg x 5 120kg x 3 140kg x 1 160kg x 1 180kg x 1 162.5kg x 3 145kg x 5 Seated leg curls 5 x 10 Leg Press 5 x 5 Standing cable abs 4 x 8 - 12 The 180 was slow so didn't go higher but hey ho ! | ||
| Billwest | | ... | 12-11-2012 @ 21:07 |
Member 541, 5422 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Solid squats Mike. When's your next comp? | ||
| mikeyp | | ... | 14-11-2012 @ 20:25 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said:Solid squats Mike. When's your next comp? Thanks my good man. Aiming to do a Comp in March / May time, dependant upon what's on the calendar. In the meantime I've decided to train bodybuilding style until after Christmas, and do more cardio, drop a bit of fat, nothing too crazy, just more conditioning as it's been a long time since I've done any and I feel like a short break from focussing on increasing the comp lifts all the time. | ||
| mikeyp | | ... | 14-11-2012 @ 20:35 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Post Edited: 14.11.2012 @ 20:36 PM by mikeyp Bike warm up 10 mins.Warm up with bar x 10 mins. Bench Press, close grip, thumbs 12" apart. Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 90kg x 1 100kg x 1 90kg x 3 80kg x 5 Dumbell bench press 25kg x 10 25kg x 15 x 3 sets Strict dumbell chest supported row, 5 x 10 @ 30kg. Dumbell flyes 3 x 20 @ 15kg Lying skull crushers 4 x 10reps @ 30kg plus weight of EZ bar Tricep pushdowns 20 reps, 15 reps, 15 reps Easy Row on concept 2, 10 mins @ 2.04 / 500 pace, 22 strokes per min. I'll build this up to 30 mins then increase the intensity. The pace was easy but I'll build into this as it's been a long time since I've done any rowing  | ||
| mikeyp | | ... | 15-11-2012 @ 19:13 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Concept 2 row 10mins @ 22 strokes per min, 1.59 / 500 pace. Nice steady row again, pace was quicker at the same effort level than last night (probably due to no weights beforehand). Bike 10 mins Shoulder rehab with dumbells. | ||
| mikeyp | | ... | 16-11-2012 @ 20:45 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Post Edited: 16.11.2012 @ 20:45 PM by mikeyp Bike 10 minsWarm up with bar x 10 mins Beltless Stiff Leg Deadlifts, all paused on floor between reps as usual. 60kg x 10 60kg x 5 100kg x 5 120kg x 5 140kg x 5 150kg x 5 160kg x 5 140kg x 10 Strict Dumbell 1 arm row 3 x 15 @ 40kg Lat pulldowns 10, 10, 8, then drop set...6,6,4,3. Standing Dumbell press 15kg x 15 reps, 20kg x 10 x 3 sets. Strict Barbell curls, 30kg x 10, 35kg x 10, 40kg x 10 Standing dumbell curls 3 x 12 @ 12.5kg Standing side laterals 3 x 10 Concept 2 row, 10mins @ 2.06 / 500 pace @ 22 SPM. Went easy as felt a bit knackered after the weights Enjoyed the stiff leg (and rounded upper back)deadlifts, will stick with these for a few weeks, really worked the lower back and hammies hard. Got a spa day booked with the missus tomorrow so will do a swim if the pool is a sensible size, then back in the gym on Monday. | ||
| mikeyp | | ... | 19-11-2012 @ 20:15 |
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 x 10 mins. Beltless squats.All high bar. Bar x 10 x 2 sets 60kg x 5 100kg x 5 120 kg x 5 140kg x 3 reps x 5 sets Technique session. Front Squats 40kg x 5 60kg x 5 70kg x 5 80kg x 5 Seated leg curls 5 x 10 reps Ab knee tucks on swiss ball 3 x 30 Concept 2 row: 15 mins @ 2.02 / 500 pace, 22 SPM, distance 3700 metres. Went high bar on the squats and had a play around with breaking at the knees instead of trying to sit back. Certainly easier to get the ass lower and get a bit of bounce out of the hole. I will persevere with these for a few weeks to see if this technique suits me better. The rowing got the breathing rate up, but consciously kept the pace steady....could've done 30 mins at this pace, but will build to 30 mins over a few weeks then have a play with some intervals. | ||
| mikeyp | | ... | 20-11-2012 @ 18:59 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Concept 2 row, 15 mins @ just under 1.58 / 500 pace, distance just over 3,800 metres, 22 - 23 spm. Bike 10 mins Shoulder rehab stuff with dumbells + stretching. | ||
| mikeyp | | ... | 21-11-2012 @ 21:18 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike warm up 10 mins. Warm up with bar x 10 mins. Bench Press, close grip, thumbs 12" apart. Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5sets x 5 reps Dumbell bench press 20kg x 15 25kg x 10 30kg x 10 30kg x 10 Chins, 3, 2, 2 Dumbell flyes 3 x 20 @ 15kg Pulldowns 4 x 12 @ 70kg Skull crushers 20kg x 15, 30kg x 10, 35kg x 8, 30kg x 10 (all weights plus weight of EZ bar). Tricep pushdowns 3 x 15 @ 30kg Right shoulder still painful when pressing. No rowing tonight as running late. | ||
| mikeyp | | ... | 22-11-2012 @ 19:50 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Concept 2 row 15 mins @ 2.00.4 mins / 500 pace, just over 3700 metres, easy / steady pace. Bike 10 mins Stretching. | ||
| mikeyp | | ... | 24-11-2012 @ 12:21 |
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 10 mins Beltless Stiff Leg Deadlifts, all paused on floor between reps as usual. 60kg x 10 60kg x 10 100kg x 10 120kg x 10 140kg x 10 140kg x 10 Strict Dumbell 1 arm row 1 x 10 @ 40kg. 3 x 10 @ 45kg Standing Dumbell press 15kg x 15 reps, 20kg x 10 x 3 sets. Strict Barbell curls, 30kg 3 x 10 Standing dumbell curls 3 x 12 @ 12.5kg Cable curls 2 x 20 Standing side laterals 3 x 10 Concept 2 row, 15 mins.....needs new batteries in the console so don't know what pace. | ||
| mikeyp | | ... | 26-11-2012 @ 20:26 |
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 10 mins. Beltless squats.All high bar in Oly shoes. Bar x 10 x 2 sets 60kg x 5 100kg x 5 120 kg x 5 140kg x 3 reps 150kg x 3 145kg x 3 140kg x 5 Front Squats 60kg x 5 80kg x 5 100kg x 4 (failed 5th fell f**king forward)!! 100kg x 3 Seated leg curls 5 x 10 reps Standing cable abs 3 x 12 Concept 2 row: 15 mins @ 2.01.7 / 500 pace, 22 SPM, distance 3700 metres. I squatted in the oly shoes for the first time in ages as I'm using a much higher bar placement and trying to break at the knees. I fell forward a bit on the 150 set so dropped back a bit and it felt better, as the aim is to drill good technique in whilst I'm training lighter. Depth is much better using this technique and I don't need to use wrist wraps as I have no real pressure on my wrists squatting this way. I'm keeping the reps low and the weight moderate on these as I find I lose concetration on anything over 3 reps. I might add some light sets on a Friday say up to 120ish just to keep hammering the technique. The fronties felt ok but I was starting to lean forward on the last reps of the 100 set and missed the 5th rep. I'm also going to stick with 15 mins rowing on weight session days and go up to 30 mins on non weight nights. Lost over 2kgs in weight without altering my diet over the last 2 weeks and the waist on the trousers is a bit looser | ||
| mikeyp | | ... | 27-11-2012 @ 19:06 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Concept 2 row, 20 mins @ 1.59.5 / 500 pace, 5,025 metres. Steady pace row @ 22 spm. Stretching. | ||
| mikeyp | | ... | 28-11-2012 @ 20:20 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike warm up 10 mins. Warm up with bar x 10 mins. Bench Press, close grip, thumbs 12" apart. Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 90kg x 1 100kg x 1 90kg x 3 80kg x 5 Normal grip 3 x 10 reps @ 60kg (no pain, so will get back to normal grip over the next few weeks) Dumbell bench press 25kg x 15 x 3 sets Strict dumbell chest supported row, 3 x 15 @ 30kg. Lying skull crushers 3 x 10reps @ 30kg plus weight of EZ bar Close grip bench on smith machine 3 x 6 - 8 Chest supported row machine 4 x 10 - 20 reps Really busy day today and missed lunch due to work meetings so I was running on empty, hence no rowing tonight. I'm in London tomorrow with work so won't get in the gym until Friday now. Encouragingly the shoulder is improving, and the normal grip reps felt ok, so I will re introduce the normal grip over the next few weeks | ||
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