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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 August

Concept 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

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