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» Benmacs Training Journal (Go to post) | 18-08-2015 @ 06:36 | ||
Tuesday 18th August Squats Bar 5 x 60kgs 5 x 80kgs 3 x 100kgs 3 x 120kgs 3 x 142.5kgs 3 x 142.5kgs 2 x 142.5kgs | |||
» The WOD thread (Go to post) | 18-08-2015 @ 05:15 | ||
luki said:Do you do 50 then the next exercise or 10s in a circuit? In 10's mate. | |||
» Benmacs Training Journal (Go to post) | 17-08-2015 @ 07:42 | ||
Monday 17th August Deads 5 x 60kgs 5 x 60kgs 1 x 110kgs 1 x 150kgs 1 x 170kgs 1 x 190kgs 1 x 190kgs 1 x 190kgs 1 x 190kgs 1 x 190kgs | |||
» Benmacs Training Journal (Go to post) | 16-08-2015 @ 09:59 | ||
Weekly Summary Squats - 16 reps @ 90% Bench - 20 reps @ 87% Deadlifts - 8 reps @ 90% Hypertrophy - One session Cardio - 1 x 5000m row | |||
» Benmacs Training Journal (Go to post) | 15-08-2015 @ 12:17 | ||
Post Edited: 15.08.2015 @ 12:17 PM by BenMac Saturday 15th AugustConcept II Rower 5km - 19.40.4 Overhead BB Walks 30mts, turn at 15 1 x 22.5kgs 1 x 60kgs 1 x 60kgs [IMG]http://i68.photobucket.com/albums/i9/benmac_2006/Mobile%20Uplo... | |||
» Concept 2 Rowing Times. (Go to post) | 15-08-2015 @ 12:11 | ||
First attempt at a 5k [IMG]http://i68.photobucket.com/albums/i9/benmac_2006/Mobile%20Uplo... | |||
» Benmacs Training Journal (Go to post) | 14-08-2015 @ 06:24 | ||
Friday 14th August Bench Bar 10 x 40kgs 5 x 60kgs 3 x 70kgs 3 x 80kgs 3 x 90kgs 3 x 100kgs 3 x 100kgs 4 x 100kgs Cable Flyes 5 x 10 x 15kgs Single Arm Cable Curls 5 x 10 x 20kgs | |||
» Benmacs Training Journal (Go to post) | 13-08-2015 @ 06:57 | ||
Thursday 13th August Deads 5 x 60kgs 5 x 60kgs 3 x 100kgs 3 x 140kgs 2 x 180kgs 2 x 180kgs Squats 5 x 60kgs 5 x 80kgs 3 x 100kgs 2 x 120kgs 4 x 135kgs 4 x 135kgs Alternate DB Curl 3 x 12 x 17.5kgs | |||
» Benmacs Training Journal (Go to post) | 12-08-2015 @ 06:48 | ||
Wednesday 12th August WG Lat PD 5 x 10 x 59kgs NG Low Row 5 x 10 x 63kgs Bench 5 x 60kgs 3 x 80kgs 3 x 90kgs 1 x 110kgs 3 x 100kgs 3 x 100kgs 4 x 100kgs Shoulder Dislocations / Face Pulls 5 x 12secs x broomstick / 5 x 12 x 30kgs | |||
» Benmacs Training Journal (Go to post) | 11-08-2015 @ 07:02 | ||
First Sunday Session in ages meant a hungover Monday so playing catch-up Tuesday 11th August Deads 5 x 60kgs 5 x 60kgs 3 x 100kgs 3 x 140kgs 2 x 180kgs 2 x 180kgs 2 x 180kgs Squats Bar 5 x 60kgs 5 x 60kgs 3 x 80kgs 3 x 100kgs 1 x 120kgs 4 x 135kgs 4 x 135kgs | |||
» Benmacs Training Journal (Go to post) | 09-08-2015 @ 13:26 | ||
Weekly Summary Squats - 30 reps @ 85% Bench - 20 reps @ 78%%, 10 reps @ 87% Deadlifts - 20 reps @ 85% Hypertrophy - One session Cardio - 1 x 1hr circuits, 1 x 8 min row | |||
» Benmacs Training Journal (Go to post) | 09-08-2015 @ 13:18 | ||
Sunday 9th August Squat 5 x 60kgs 5 x 60kgs 3 x 100kgs 7 x 127.5kgs Concept II Rower 8 mins - screen f**ked again. | |||
» Benmacs Training Journal (Go to post) | 07-08-2015 @ 08:02 | ||
Friday 7th August Deads 5 x 60kgs 5 x 60kgs 3 x 100kgs 3 x 140kgs Deads EMOM 12 x 1 x 170kgs Squats 5 x 60kgs 3 x 100kgs Squats EMOM 6 x 2 x 127.5kgs 3 x 127.5kgs | |||
» Benmacs Training Journal (Go to post) | 06-08-2015 @ 06:24 | ||
Thursday 6th August Bench 5 x 60kgs 5 x 60kgs 3 x 70kgs 3 x 80kgs 3 x 90kgs 3 x 100kgs 3 x 100kgs 3 x 100kgs 1 x 100kgs Oly bar 21's Ab wheel - 2 x 10 Floor wipers - 2 x 10 Oly bar 21's | |||
» Benmacs Training Journal (Go to post) | 05-08-2015 @ 06:26 | ||
Wednesday 5th August WG Lat PD - 5 x 10 x 54kgs NG Low Row - 5 x 10 x 56kgs DB Flyes - 5 x 10 x 12.5kgs Shoulder Dislocations - 5 x 12secs x broomstick Tricep Rope PD - 5 x 10 x 45kgs Bicep Rope Curls - 5 x 10 x 45kgs |