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» Unimpressive journey to mediocre. (Go to post)04-08-2016 @ 09:42 
Wednesday - Shoulders Starting from square one as they are so bloody weak!

Bar press out of the rack
60x10 x3 first 2 sets felt heavy

Seated Dumbell Press
25x10
30x6
30x8

Dumbell Side raises
17.5x10 x3

Front Raises
17.5x7 x3

Cable side raises
2x15 strict
3x5 too heavy
2x15 with pauses

Dips
bw x10
+20 x8
+40kg x3 a little too heavy for today. Have done 60 for reps in the past.

10mins light cardio on the bike.

stretch
» Unimpressive journey to mediocre. (Go to post)02-08-2016 @ 22:47 
Squat forgot my kit bag so no belt or wraps
60x15
100x10
140x3 set
140x5 x3

Hack squat
100x10
150x10
200x8
250x8 pb
250x8

Leg raises
35x10 x3

Single leg press
50x10 paused
100x10 x2

Bike x 10mins light

Light stretching
» Unimpressive journey to mediocre. (Go to post)02-08-2016 @ 09:59 
Monday 01/08/2016

The gym was packed so had to do a few different things today.

Bench (Smith Machine :-( )
1 notch up on incline about 15deg.
bar+40kg x20
+80kg x10
+100kg x6 x 3
bench flat
+110kg 3reps, 4 reps, 3 reps. P.B

Jumped in with some other guys as didn't fancy waiting all night for a free bench
Dumbell Fly
35kgx10
40kgx8
35kgx10 paused.

Narrow bench press (machine)
60kg each hand x8 x2
40kgx 12 (I was terrible at this, pressing is a weakness for me, but I was training with 2 guys one of which I should be much stronger than, and he obliterated me at this).

Narrow inc press (machine) same again not very strong compared to the other guys.
60x6 x3

Pec dec (better at this, not as demotivated lol)
12x10 x3

cable flys
5x12 x3 (pretty light)

Did some triceps on my own.
Rope pull downs
2*12 strict
3*10 x2 strict again.

tricep pull overs
8*10x3

single arm tricep extensions
15*4
12.5*6
10x8

No cardio or stretching :-(

I must not have eaten enough yesterday as I seemed to fade pretty rapidly during the session.
» Unimpressive journey to mediocre. (Go to post)01-08-2016 @ 07:29 
Saturday

230yoke into 130 duck walk into 85 barrell all 20m
I did 2 runs about 30s

Axle deadlift d.o.h no thumbs
70
110
130 plus hold for 10seconds
150 fail

Sunday

Pressing medley
90axle 100log 45dumbell both arms
Had 4 runs with this failed the log twice.
100logx1

Log cleans
120
140 tried this about 5 times only managed it once
Went back to pressing 100 log I did 2 singles.

Atlas stones
With a 5m carry then load
74,90,105 I did 3 runs getting faster each time.
A few reps of loading 74 to the 6ft+ platform I struggle with the height.

105 15m carry to middle platform.
2 runs 9 secs and then 8secs
» WSM 2016? (Go to post)30-07-2016 @ 03:16 
He won the recent giants deadlift/log championship.
400 dead, 180 log in believe.

I'd not heard of him until 2 weeks ago but impressive all the same. He was a reserve and then got a place although he's having to try get all his health checks completed first.
» Unimpressive journey to mediocre. (Go to post)30-07-2016 @ 03:13 
Thursday
Deadlift
60x10
100x10
140x10
170x8, 6, 6, 6 was supposed to be 10 reps but was struggling.

Stiff leg dead
140x8, 8, 8

Seat single arms pull
100x10, 10, 10

Wide row
8x8, 6
7x8

Wide pull down
8x12
10x10,10

Narrow pull down
14x8,8,8

Curls
20x6 17.5x3 15x6
20x3 15x8
17.5x5 15x6

Hammer curls
15x8
» Unimpressive journey to mediocre. (Go to post)27-07-2016 @ 19:51 
Seated dumbell shoulder press.
20x15
25x10
30x8
35x3 wasted energy lifting to shoulders
35x8

Seated smith press
Barx10
+40x10
+60x8, 5, 5

Front cable raise
6x10
8x10
8x10

Side cable raise
3x8 x 3

Rear fly
11x10 x 3

Dumbell shrug
40x10, 8, 6

Light cycle 10 mins

Stretch
» Unimpressive journey to mediocre. (Go to post)26-07-2016 @ 21:38 
Squats - training with the ex's mate on this couldn't look weak today.
50x10
60x10
100x8
Belt and neoprene knee sleeves
140x5
180x5 think it's a pb
200x1 failed 2nd rep went too deep and got caught out. PB without wraps anyway

Leg press
200x10
300x10
400x8
500x4+3forced reps. Big pb this.

Hack squat
150x15
200x15
250x12 pb felt easy.

Iso leg press
100x12 x3 light

Single leg extensions
10x10 x3

5mins on the rower to move the blood about.

Stretching.

Had a great session

The rest has done me great, felt really good.
» Unimpressive journey to mediocre. (Go to post)25-07-2016 @ 22:53 
So had a week off. Twinged my wrist and my back at the comp so trying to let them heal.

Dumbell Incline press.
22.5kgx20
40x10

Flat dumbells
50x6 didn't have it balanced
50x8
50x7

Inc dumbells
50x6 p.b
50x6
50x6

Dumbell flysheet
32.5 x10
37.5 x8 pb
37.5x6

Seated fly machine
12x10
12x8
12x7 all with pauses.

Triceps pull down
8x10x3

Overhead pull downs
6x10 x3

Dips
Bw x 5 x2 arms were pumped

Behind head dumbell press
22.5 x 10 x 3.

Was quite happy for once.
» Unimpressive journey to mediocre. (Go to post)18-07-2016 @ 01:15 
Post Edited: 18.07.2016 @ 01:16 AM by mark_f1
Competed in uks strongest man u105kg today.

Weighed in at 101.6. Forced about 5k calories and nearly 800g of carbs that day, it was a real struggle.

Event 1 deadlift medley
250 Axle no straps, 340 frame no straps, 280 15" reps with straps.
Managed the axle but just couldn't budget the frame.
10th

Event 2 130 farmers 40m Inc drop and turn
Weight wasn't a problem but tore off my callouses on the return and it was game over.
6th

Event 3 log axle medley
120 opening log in was no where near.
Joint last

Event 4
Husslefel stone 160kg for distance.
I managed 23m even with a poor pick up. Never done it before and was doubting I'd even be able to pick it up.
7th or 8th

Event 5 70kg dumbell for reps
Only managed a wobbly 55kg before today. Put 60kg up fairly easy in the warm up (P.b)
Was close to getting the 70kg, got some good advice off the lads so will work on it.
Last

Event 6 keg toss.
Never trained before and my back had got mega tight by this point.
0reps
Last
» Zercher midget's lazy hunt for glory (Go to post)16-07-2016 @ 16:13 
Did the previous gym owner not even offer you a chance to collect them?
» Zercher midget's lazy hunt for glory (Go to post)16-07-2016 @ 16:11 
If you bought a stolen car, it would be taken off you even though you didn't steal it. Is this not the same?

Get the police involved.
» Eddie Hall's Program for the 500kg (Go to post)13-07-2016 @ 10:08 
Thanks will give this a try in a couple of weeks.

What should be done on the deload? Just rest?
» Unimpressive journey to mediocre. (Go to post)11-07-2016 @ 21:39 
On a small calorie deficit to make weight at the weekend and it doesn't half sap any strength.

Leg press
100kgx20 warming up, different feet positions, not full depth just to slowly stretch the lower back out, felt heavy (scary :-( )
100x10 not much better. Legs probably tired from last few days.

Inc bench (smith machine) don't hate me too much lol.
60x10
100x8
100x7+2forced reps
100x6+3 forced reps. This was good for me as I normally hate the smith machine.

Seated front press
80x10
120x7+2fr
120x6+3fr pretty poor done more one this in the past.

Cable press
5x10
6x10
6x10 light just going through the motions

Press ups
Not many

Inc press ups
Not many either

Seated row
5x10
7x10
7x10

Wide lat pull downs
10x10
10x10
10x8

Preacher curls
15kgx10
15x10
15x6

Hyper extensions
Bwx15
20kgx10
40kgx10
20kgx10

Ham curls
6x10
6x8
6x6 lower back really tight didn't fancy risking it.

19mins mins steady on the bike, was getting hungry.

Stretch.
» Unimpressive journey to mediocre. (Go to post)11-07-2016 @ 12:49 
Yeah it's a great gym, it's Stocky's in Gainsborough, they have a unit a few doors down.

Ashton's great for all the comp advice as he's got loads of experience, little things to help be that bit quicker on moving events etc.

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