View All Posts: MaxCooper
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| » Maxs training log (Go to post) | 19-12-2011 @ 22:45 | ||
| it might as well be, i despise the place now, its become associated with 5am starts and 7pm finishes, still im richer every time i come back! | |||
| » Maxs training log (Go to post) | 19-12-2011 @ 21:02 | ||
| long day today, up at 5.30 drove to derby didnt get back till 7 and went strainght to the gym... ME bench warmup:lat pulldown/facepull/dislocates Reverse O band bench )no leg drive) bar x 10 x 3 (without band) 60kg x 3 x 3 (band added for this) 80kg x 3 x 2 100kg x 3 x 2 120kg x 3 140kg x 3 (10kg PB over regular version with leg drive) 150kg x 1 (racked after first rep as id have failed 2) Tri pushdown ss with reverse band JM press (cba stripping the rack) (15 rep - 60kg x 10) x 4 ssitting dip maching 20 rep x 5 15kg DB extension 2 sets of 20 CSR 20kg x 15 40kg x 15 x 2 60kg x 12 x 2 | |||
| » Maxs training log (Go to post) | 18-12-2011 @ 13:52 | ||
| 18/12/2011 Warmup: rolling on a med ball(left foam roller at home)/lat pulldown/facepull/dislocates DE Squat bar x 5 x 3 40kg x 3 x 2 60kg x 2 x 2 (80kg x 2 x 3) x 3 90kg x 2 x 3 Groin didnt feel too good after that, left it there, didnt hurt just felt very tight Band legcurl orange x 50 x 4 adductors (small reds) 30 rep x 3 Band GM o band x 50 x 2 45 hyper 25 x 3 Ab pulldowns worked up to 2 sets of 10 reps CSR 35kg x 20 45kg x 10 55kg x 10 60kg x 10 40kg x 32 (to beat jacks 31) 40kg x 15 Home and iced my groin, need to be careful of it ove thte next few days again | |||
| » Maxs training log (Go to post) | 16-12-2011 @ 23:37 | ||
| no its some tricep work, i felt the 12 sets of speed work was probably enough for the one days Speed workout | |||
| » Maxs training log (Go to post) | 16-12-2011 @ 18:12 | ||
Post Edited: 16.12.2011 @ 23:38 PM by MaxCooper DE BenchWarmup latpulldown/band pullapart/dislocates DE Bench br x 10 x 3 (added 20kg chain) bar x 5 x 3 40kg x 3 x 1 (60kg x 3 x 3) x 4 2b 100kg + chain x 3 (ss with tri pushdown) 100kg + chain x 3 100kg + chain x 4 3b close grip 100kg + chain x 5 x 2 TRicep extensions 17.5kg x 15 x 3 Standing V grip pulldown 15 rep x 5 fat grip bicep curls 15kg DBs x 12 x 2 40kg EZ bar x 6 30kg EZ bar x 15 x 2 | |||
| » Maxs training log (Go to post) | 14-12-2011 @ 19:03 | ||
| 14/12/2011 Rehab squats Warmup: Lat pulldown/DB Clean/Dislocates Squat to high box (3 inch) bar x 5 x 3 (added 40kg chain after) bar x 3 x 3 (3" high/2"high/1"high) 40kg x 3 x 3 (3" high/2"high/1"high) 60kg x 3 x 3 (3" high/2"high/1"high) Straight arm pulldown 15rep x 5 Sled dragging side stepping 25kg 1/2 and back each 50kg 2x 1/2 and back each forward 50kg x 1and back Ham curl 15 rep x 4 neutral low row 8 rep x 3 Abductors/addductors 3 x 10 rep each low back extension maching 8rep x 3 Obliques 25kg on tbar row x 10 x 2 | |||
| » Maxs training log (Go to post) | 12-12-2011 @ 18:30 | ||
| 12/12/2011 Really down about training, no motivation to train as i cant really squat or Good morning... Warmup: dislocates ME Swiss bar floor press bar x 30 40kg x 10 60kg x 3 80kg x 3 100kg x 1 120kg x 1 (PB set) 115kg x 1 Incline tate press 20kg x 8 x 4 22kg x 8 x 2 | |||
| » Maxs training log (Go to post) | 11-12-2011 @ 01:02 | ||
| 10/12/2011 Recovery!!!!!!!! Warmup: Facepull/latpulldown/dislocates Squat bar x 8 x 2 40kg x 2 x 15 Abduction/adduction w bands 50 reps each x 4 band ham curl 50rep x 3 Standing pulldown 15rep x 4 DB Clean 8kg x 25 x 2 only stretched and foamrolled once today, might do it again before i fall asleep well see... | |||
| » Maxs training log (Go to post) | 09-12-2011 @ 18:22 | ||
| 08/12/2011 Ham is feeling better, knee pain is gone except for sligt pain today while training Warmup: Dislocates/lat Pulldowns/Facepulls DE Floor Press Bar x 10 x 2 40kg x 5 x 2 60kg x 3 (added mini band after) 60kg x 3 (added 20kg chain after) 60kg x 3 x 8 "Bamboo" bar bench 10kg x 30 20kg x 30 30kg x 25 Tri extension w.EZ curl bar with hanging weight 20kg x 30 30kg x 15 40kg x 10 x 3 DB row 40kg x 15 50kg x 15,10 Low row drop set reps: 5,5,5,5,5 | |||
| » Maxs training log (Go to post) | 07-12-2011 @ 16:46 | ||
| 06/12/2011 Rehab Lower day.. warmup lat pulldowns/dislocates/facepull Leg Ext 3 x 30rep Abductors/adductors 3 x 30 each orange banded ham curl 5 x 50rep Lat pulldown 12 reps x 5 DB clean 8kg x 12 x 2 BW squats 3 x 10 Foam rolling + stretching every bit of the leg I can... Leg is feeling really good today, improving all the time, hopefully should be ok to train when i get home, not that i cant now im just being a woman about it | |||
| » ksohhjjkk (Go to post) | 05-12-2011 @ 18:48 | ||
| nice deadlifting for your first sesh | |||
| » Maxs training log (Go to post) | 05-12-2011 @ 18:48 | ||
| ye, hopefully itll be better soon as theres no pain now, but im giving it atleast 2 weeks just in case. | |||
| » Maxs training log (Go to post) | 05-12-2011 @ 17:56 | ||
| 05/12/2011 lots of foam rolling over the last few days, pains gone but theres still a weakness in my hamstring and groin and a clicking when i extend my knee, which only appeared since ive done this. Gonna give it 2 weeks off atleast, only doing rehab stuff for lower body... Warmup dislocates/lat pulldown/facepull/groin machine thing... ME Close grip incline (didnt use any drive in my legs) bar x 5 x 2 40kg x 5 x 2 60kg x 3 80kg x 3 90kg x 1 100kg x 1 110kg x 1 (set PB) 115kg x f Incline tate press 17.5kg x 10 20kg x 10,8,8,8 Fat v grip pushdowns worked up to a heavy 10 over 5 sets Standing pulldown 50rep x 1 20rep x 4 Rear delt 15 rep x 2 Band ham curl 50rep x 3 | |||
| » Maxs training log (Go to post) | 02-12-2011 @ 18:20 | ||
| 02/12/2011 Lots of leg pain today from walking, hurts all down my inner thigh to my knee, and soreness when foam rolling behind my knee, not good, I hope its somthing to do with my hamstring being tight cos of the icing as that means its only one problem... Warmup lat pulldown/facepull/foam pull legs DE Swiss bar Bar x 20 x 2 (40kg chain added after) bar x 3 x 2 (pain in inner thigh starts now, dunno if its that ive stretched it too far arching...) 40kg x 3 x 2 50kg x 3 x 8 (pains died off by now) 4 board 100kg x 5 120kg x 5 140kg x 3 120kg x 5 Swiss bar row 60kg x 20 x 2 80kg x 15 x 2 50 rep band ham curl and lots of stretching and foam rolling got in foam rolled again, showered, stretched and foam rolled walked to the shop and inner thigh hurt  gonna just do upper back tomorrow and tris and back till the pain stops, not what i want really... | |||
| » Maxs training log (Go to post) | 30-11-2011 @ 16:57 | ||
| 30/11/2011 Warmup: Lat pulldown/facepull/band pullapart ME Conc GM with straps bar x 3 x 3 40kg x 3 x 2 60kg x 3 80kg x 3 x 2 100kg x 3 115kg x 3 (5kg PR) 120kg x 3 (10kg PR) Standing Lat pulldowns 20 reps x 5 Seated GM 100kg x 6 x 2 110kg x 6 120kg x 6 x 2 (tweaked bottom of hamstring on the last set, need to rehab) calf raise 25rep x 4 single leg ham curl 30 rep x 3 each leg v light weight Ice when got home. | |||