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View All Posts: mark_f1

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» Unimpressive journey to mediocre. (Go to post)08-12-2016 @ 10:16 
Narrow Pull Down
10x10
13x10
16x10
18x5, 5 ,6 (think itís a rep pb)

Wide pull Down (light and slow)
10x10, 10 ,10

Chest supported single arm rows
60kgx10
80kgx 6-8 reps x 3

Both arms pull downs
80kgx10 ,10,10 slow and light

Some curls
» Unimpressive journey to mediocre. (Go to post)06-12-2016 @ 21:33 
Squats
Barx20x2 lower back is tight as hell.
60x10
100x10
120x5
Belt on
140x5
Wraps (sleeves wouldnt fit under joggers)
160x5
180x3
200x1 felt good for a second but the bar slipped down my back so didnt bother.

Iso leg press individual
50x10
75x10
125x10
150x6 right 1 left

Leg extensions
60x10
60x8
60x6+4assisted

Calf raises
80x10
120x10x3
» Unimpressive journey to mediocre. (Go to post)06-12-2016 @ 11:26 
Just a quick one yesterday

Smith Bench (bench was taken)
60x30
100x8x3 (canít get on with turning the bar, just hurst my wrists)

Slight incline dumbells
25x10
30x10
35x10

Cable flys
Top to bottom 10 reps on each height, at weight 5.
» Unimpressive journey to mediocre. (Go to post)04-12-2016 @ 20:38 
At ashtons

Log clean then from shoulders
60x10
70x5
80x5
90x1 push pressed.

Viking press
50x10
80x5
100x1

18 deadlifts.
180x1 lat twinged
180x12

Deadlifts
60x5x2
100x5
140x5
180x5
200x3x5

Barrels
Practiced 1 motoining the 60
» Unimpressive journey to mediocre. (Go to post)03-12-2016 @ 18:06 
Log ftoh
60x5
80x3
90x1
100 fail

Stones over yoke
60
75
90
90x11 in 1min.

Monkey bars
30m
» Unimpressive journey to mediocre. (Go to post)02-12-2016 @ 07:26 
Cheers mate just feels like I've lost so much time, whilst everyone else is getting stronger lol.
» Unimpressive journey to mediocre. (Go to post)30-11-2016 @ 00:22 
Training has been non existant lately whoops.

Today.
Bench
60x10 x2
60x20
100x8
100x10
100x8

Inc dumbell press
25x10
30x10
35x10
40x7
42.5x4

Inc smith narrowish grip into tricep push downs
60x8x3

Squat (finally)
120x5 raw
140x4 belt on
140x5 knee sleeves on
160x3x5

Cleans raw
60x5
70x5
80x3
90x3
100 failed lots

Good mornings
60x10
100x5
140x1 too heavy
120x3
120x5

Leg extensions
100x10
» Unimpressive journey to mediocre. (Go to post)09-11-2016 @ 23:30 
Shoulders
Empty bar x lots x 3

Dumbells
15x10
17.5x10
20x10
22.5x10
25x10
25x9
25x6

Machine press
40x10
80x10x3
40x12x2

Side raises
15x10x3

Front raises
15x10x3

Rear delts machine
6x15x3

Bit of arms, and stretching
» Unimpressive journey to mediocre. (Go to post)09-11-2016 @ 00:06 
Been doing some mega light stuff these last few weeks. Ive got a few niggles which are starting improve thankfully but still a long way off.

Yesterday - chest
Inc bench
Bar x lots
40x10
60x10
70x5
80x5
90x5

Flat
90x10
100x5x3

Accessory work and stretch

Today squats paused and hitting depth
Barx lot 3 sets. Felt heavy as back is really tight
60x10x3 still feeling heavy.
100x10x3
Belt on
120x10
Sleeves too
140x10 felt easy

Accessory work and stretch
» Unimpressive journey to mediocre. (Go to post)07-10-2016 @ 20:04 
Inc bench narrow grip
Bar lots
60x8x4

Flat feet up
60x8x3

Flat
60x10x3

Seated press
40x12x3

Seated fly
10x10x3

Cable flys
4x10x5

Tricep pull downs
(4x10x3) x3dif variations

Db curls
22.5x5 15x4
20x5 15x5
17.5x7 12.5x5
» Unimpressive journey to mediocre. (Go to post)06-10-2016 @ 20:03 
Eaten plenty but tired today

Deads
60x10
100x10
140x5
180x3 x5

Sl deads
140x5
140x5
Strapped up
140x15

Hammer pulls
80x7, x6, x6

Wide pull down
10x8
10x8

Narrow pull down
14x6x3

Narrow Row
6x6x2
» Unimpressive journey to mediocre. (Go to post)05-10-2016 @ 10:02 
Tuesday legs

Warm up and get hips mobile
Bar x20
60x10 paused felt really good
100x10 again felt great
Belt on
140x5x2
140x6 they did feel a little heavy to be honest but was happy as my knees are on the mend.

Joined in with a bodybuilder doing legs
Leg extensions
25x15x5

Lying Ham curls
6x15
8x8
8x6 into 4 x5

Seated ham curls
20x12x3 all strict focusing on the contraction.

Squat machine
80kgx15x3 really deep working on my weak point
Calf raise on same machine
80kgx12x3
» Unimpressive journey to mediocre. (Go to post)04-10-2016 @ 09:24 
03/10/2016 Shoulders

Shoulder still in a bad way, everything slow, paused and controlled. Crazy light, very little rest, shoulders actually burned a bit.

Barbell press
(empty)x lots in front, behind etc, 5 sets

Seated dumbbell press
5kgx20
5kgx15 x 2

Seated side raise
5kg x15x3

Seated front raise
2.5kgx12x3

lying down rear delt raise
2.5kgx15x3

Lying down sideways raise from elbow
2.5x10x3

upright row
20kg platex15x3

Did some triceps cable dull downs etc.
» Unimpressive journey to mediocre. (Go to post)03-10-2016 @ 15:51 
Last Friday

Wide lat pull done
10x10x3

narrow
14x6x3

narrow cable row
6x10x3

mid cable rope pulls
5*10*3

35kg dumbbell rows x 10x3

reverse pec dec
5x10x3

barbell row
60x10
80x10
100x5

20"dead
140x5
180x5

dumbbell curls
17.5x10x3
» Unimpressive journey to mediocre. (Go to post)29-09-2016 @ 10:16 
Flat Bench
Bar x lots different widths
60x10x2 should hurting a lot on the first set.
80x8x4 Should was really quite painful so went narrow grip, all controlled to minimise risk to shoulder.

Incline Bench
60x8x3 same again, narrow due to shoulder pain.

Seated incline machine press
10each sidex10x3 very light would normally do a up to a 60 max but no strength.

Fly Machine
6x12x3 very light again

seated flat press
21'sx3 no rest, light just working muscle endurance.

machine side raises
10x3 mega light

triceps
some light stuff again.

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