View All Posts: BenMac
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| » Benmacs Training Journal (Go to post) | 11-09-2015 @ 06:40 | ||
| Friday 11th September Face Pulls / Shoulder Dislocations 4 x 12 x 25kgs / 4 x 12secs x broomstick Bench 8 x 60kgs 8 x 80kgs 6 x 90kgs 6 x 90kgs 6 x 90kgs EZ Bar Curl / DB Hammers 3 x 8 x 27.5kgs / 3 x 6 x 10kgs Incline Hammer Strength Bench (Paused) 3 x 8 x 20kgs each side | |||
| » Benmacs Training Journal (Go to post) | 10-09-2015 @ 06:53 | ||
| Thursday 10th September Squats Bar 5 x 60kgs 5 x 100kgs 4 x 130kgs 4 x 130kgs 4 x 130kgs Deads 5 x 60kgs 5 x 100kgs 5 x 152.5kgs 5 x 152.5kgs | |||
| » Benmacs Training Journal (Go to post) | 09-09-2015 @ 07:06 | ||
| Wednesday 9th September Lat PD - 5 x 10 x 64kgs Low NG Row - 5 x 10 x 70kgs DB Front Raise - 5 x 10 x 10kgs Flat Bench Cable Flyes - 3 x 10 x 20kgs, 2 x 10 x 15kgs Cable Tricep - 5 x 10 x 50kgs Flat Bar Cable Curl - 5 x 10 x 40kgs | |||
| » Benmacs Training Journal (Go to post) | 08-09-2015 @ 06:45 | ||
| Tuesday 8th September Squats 5 x 60kgs 5 x 80kgs 5 x 100kgs 5 x 110kgs EMOM 5 x 2 x 130kgs Deads 5 x 60kgs 5 x 100kgs 5 x 130kgs E2MOM 3 x 4 x 152.5kgs | |||
| » Benmacs Training Journal (Go to post) | 04-09-2015 @ 06:35 | ||
| Friday 3rd September Lat PD - 5 x 10 x 64kgs Low NG Row - 5 x 10 x 70kgs Flat Bench Cable Flyes - 5 x 10 x 20kgs Cable Side to Front Raise - 5 x 10 x 10kgs Flat Bar Cable Curl - 3 x 10 x 55kgs, 1 x 6 x 55kgs, 1 x 14 x 40kgs | |||
| » Benmacs Training Journal (Go to post) | 03-09-2015 @ 06:47 | ||
| Thursday 3rd September Deads 2 x 5 x 60kgs 3 x 100kgs 1 x 130kgs 1 x 150kgs 1 x 170kgs 1 x 190kgs F x 210kgs F x 202.5kgs F x 202.5kgs First time I've failed a ~200kg deadlift in years. | |||
| » The WOD thread (Go to post) | 02-09-2015 @ 17:15 | ||
luki said:I tried that spartan a couple of times this week. 43+45mins, the run was more of a funeral march by round 3 lol. I want to put together 3-4 wods/circuits to improve cardio and weight loss. Want to be done in 20-30 mins. Any others like spartan one that'd be worth a look? Couple of Tabata ones I did; 8 sets per exercise - 20 secs on, 10 secs rest. 30 secs changeover time between exercises. 1. 40kgs bench 2. 9kg wall ball slams 3. 10kg flat DB flyes 4. 10kg seated DB shoulder press 5. 5kg DB lateral raise 6. Battle ropes 7. 20kg BB squat jumps 4 sets per exercise, 2 exercises per set - 20 secs on, 10 secs rest. 30 secs changeover time between exercises. 1. 40kgs squat / BW squat jump 2. 10kg DB Press / 5 kg DB punches 3. 32kg KB SLDL / 10kg KB swing 4. Burpees / Box jumps 5. 40kg bench / Pressups 6. 45 deg TRX Rows / Green band pull aparts | |||
| » Concept 2 Rowing Times. (Go to post) | 02-09-2015 @ 08:45 | ||
| Thats awesome, thanks mate. | |||
| » Benmacs Training Journal (Go to post) | 02-09-2015 @ 06:47 | ||
| Wednesday 2nd September Cable Side to Front Raise 5 x 10 x 10kgs each side Cable Rope Tricep Thing 5 x 10 x 50kgs Cable Flat Bar Bicep Curl 5 x 10 x 50kgs Strict Press 5 x 50kgs 5 x 60kgs 3 x 70kgs 1 x 80kgs Push Press 1 x 90kgs F x 100kgs | |||
| » Concept 2 Rowing Times. (Go to post) | 01-09-2015 @ 11:34 | ||
macroth said:Sub-20 for your first 5k is a good start! And you'll soon be under 3:20 over 1k. Thanks mate. Any tips?! | |||
| » Benmacs Training Journal (Go to post) | 01-09-2015 @ 06:53 | ||
| Tuesday 1st September Squats Bar 5 x 60kgs 3 x 80kgs 1 x 100kgs 1 x 120kgs 1 x 140kgs 1 x 160kgs WG Lat PD 5 x 10 x 59kgs NG Low Row 5 x 10 x 63kgs Flat Bench Cable Flyes 5 x 10 x 15kgs | |||
| » Concept 2 Rowing Times. (Go to post) | 30-08-2015 @ 09:51 | ||
| 1000m [IMG]http://i68.photobucket.com/albums/i9/benmac_2006/Mobile%20Uplo... | |||
| » Benmacs Training Journal (Go to post) | 30-08-2015 @ 09:51 | ||
| Saturday 29th August Deads 3 x 5 x 60kgs 3 x 100kgs 3 x 3 x 130kgs Squats 3 x 5 x 60kgs 3 x 3 x 100kgs Concept II Rower 1000m - 3mins 22.8secs PB | |||
| » Benmacs Training Journal (Go to post) | 27-08-2015 @ 06:52 | ||
| Thursday 27th August Bench Bar 1 x 60kgs 5 x 60kgs 1 x 80kgs 1 x 90kgs 1 x 100kgs 1 x 110kgs 1 x 120kgs Concept II Rower 5km - 19mins 49.8secs | |||
| » Benmacs Training Journal (Go to post) | 19-08-2015 @ 07:11 | ||
| Wednesday 19th August Bench Bar 5 x 60kgs 5 x 70kgs 3 x 80kgs 3 x 90kgs 1 x 115kgs 1 x 105kgs 1 x 105kgs 1 x 105kgs 1 x 105kgs 1 x 105kgs 1 x 105kgs 1 x 105kgs 1 x 105kgs 1 x 105kgs 1 x 105kgs Flat Bench Cable Flyes 5 x 10 x 15kgs Shoulder Dislocations Tricep Rope PD 12 x 40kgs 3 x 8 x 50kgs | |||