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  1. #76
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 4 Week 4 Day 3

    Warm up

    16kg single arm swings 20s
    rest 10s
    16kg reverse lunges 20s
    rest 10s
    16kg single arm swings 20s
    rest 10s
    16kg reverse lunges 20s
    rest 10s
    Repeat again

    Deadlifts

    40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 130kg x 1, 140kg x 1, 150kg x 1, 160kg x 1, 170kg x 1, 177.5kg x 3/3/3/3/3



    INOL 1.2 RPE 7-8

    TGU

    20kg x 5mins/side

    Thoughts

    Today's workout - decided capture my deads. Uneventful weekend of drink, food, and very grown up conversation.
    Currently got some lower arm strain too.
    TGU only managed 9 on the right, and 8 on the left.

  2. #77
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 4 Week 4 Day 4

    Warm up

    Press ups

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Press

    bar x 5, 30kg x 3, 35kg x 3, 40kg x 3 , 45kg x 3, 50kg x 6/6/6/6

    Incline bench row

    2x14kg x 5, 2x18kg x 5, 2x22kg x 5, 2x26kg x 5, 2x30kg x 10/10/10/10

    Incline press machine

    unloaded x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 5, 100kg x 5, 110kg x 5, 120kg x 5, 130kg x 5, 140kg x 5

    Chins

    BW x 5/5/5/5

    Thoughts
    Including the weight of the presses, that is almost 160kg - the machine is easy!
    Arm still hurts, but good way to finish up.
    The press I was a bit rusty on.

  3. #78
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 5 Week 0 Day 1

    Warm up

    16kg single arm swings 20s
    rest 10s
    16kg reverse lunges 20s
    rest 10s
    16kg single arm swings 20s
    rest 10s
    16kg reverse lunges 20s
    rest 10s
    Repeat again

    Paused squats

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 115kg x 2/2/2/2/2

    Circuit A (20mins)

    2x16kg x kettlebell swings x 6, 2x16kg x clean and press x 6, BW x pull up variation x 6

    4 rounds

    Standing cable row

    100lb x 10/10/10/10

    Thoughts

    Decided to take a week and do something different.
    The idea for a circuit was from Mike T, fairly efficient - might work it into my main weeks.
    Glute night for all it seems, 10pm and people are using the stepping machine.

  4. #79
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 5 Week 0 Day 2

    Warm up

    16kg x clean/press/swing/squat/side for 20s and rest 10s between

    Paused incline bench

    Bar x 5, 40kg x 5, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 67.5kg x 2/2/2/2/2

    Circuit B (20mins)

    Bent over row x 3 x 60kg, 24kg x 3 x swing/clean and press/squat/side

    Managed 8 rounds.

    Thoughts

    Good session. Though I was out of sync as it was a squat day for most.
    Girl did some pretty heavy box squats, never tried them yet.
    I was essentially soaked after the circuit, and my arm still needs to heal.

  5. #80
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 5 Week 0 Day 3

    Warm up

    16kg x clean/press/swing/squat/side for 20s and rest 10s between

    Paused deadlift

    70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 2, 127.5kg x 2/2/2/2/2

    Circuit C (20mins)

    2x16kg x 3 kb cleans and squats, BW x 3 Clapping press ups

    Managed 17 rounds.

    Standing cable row with solid bar

    100lb x 10, 130lb x 10

    Bent over cable row

    100lb x 10, 130lb x 10

    Thoughts

    Back was not up for this today - been sitting all day despite working from home.
    Diet this weekend did not help at all...all that beer...
    This circuit was quite fun. No burn
    Last edited by 0606196t; 07-17-2017 at 11:11 PM.

  6. #81
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 5 Week 1 Day 1

    Warm up

    16kg single arm swings 20s
    rest 10s
    16kg reverse lunges 20s
    rest 10s
    16kg single arm swings 20s
    rest 10s
    16kg reverse lunges 20s
    rest 10s
    Repeat again

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 1, 135kg x 4/4/4/4/4/4

    INOL 0.87 RPE 8

    Lower timed circuit A (20mins)

    20kg x 3 x kb snatch, 20kg x 3 x reverse lunge, change sides 20kg x 3 x kb snatch, 20kg x 3 x reverse lunge

    Managed 12 rounds

    Roman chair straight leg raise

    BW x 10/10/10/10

    Thoughts

    Booty day again - most people were on squats/intense lower body circuit.
    I think there was free t-shirts too!
    Squats were ok, need to focus more on pressure from both legs though.

  7. #82
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 5 Week 1 Day 2

    Warm up

    Press up

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 1, 70kg x 1, 77.5kg x 4/4/4/4/8

    INOL 0.91 RPE 8.5

    Upper body timed circuit A

    24kg x 3 x clean and press/side, BW x 3 x pull up variations

    Managed 12 rounds

    Cable row

    100lb x 5, 130lb x 10/10/10/10

    Thoughts

    Good session - pushed the bench as people were waiting.
    Did some work with a PT in the gym, giving her some ideas on the bench...she almost uses a suicide grip!
    Circuit was pretty awesome too - but can see pressing positioning not the same for each side.

  8. #83
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 5 Week 1 Day 3

    Warm up

    16kg single arm swings 20s
    rest 10s
    16kg lunges 20s
    rest 10s
    16kg single arm swings 20s
    rest 10s
    16kg lunges 20s
    rest 10s
    Repeat again

    Deadlift

    40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 130kg x 1, 140kg x 1, 147.5kg x 4/4/4/4/4/4

    INOL 0.89 RPE 8.5

    Lower body timed circuit B

    24kg x 3 x one arm swing/side, 2x24kg x 3 x squat

    Managed 12 rounds.

    Roman chair straight leg raise

    BW x 1010/10

    Thoughts

    Tough session - drank half a pint of spirits and half a dozen beers last night.
    Jumped onto the pokemon bandwagon today though.
    Don't know how this lassie could work in with a guy - where his BO can be detected 12 feet away! Its not even fresh sweat...
    The circuit got tough by the 7th round, and I decided to do leg raises rather than TGU to save time.

  9. #84
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 5 Week 1 Day 4

    Warm up

    Press up

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Press

    bar x 5, 30kg x 3, 35kg x 5, 40kg x 3, 45kg x 3, 50kg x 4/4/4/4/4

    Upper body timed circuit B (20mins)

    60kg x 3 x bent over row, BW x 3 x chins, BW x 3 clapping press up

    12 rounds

    Face pull

    18kg x 10/10/10

    Thoughts

    Work was lengthy, then I did some Pokemon Go hunting with a pack of random folk and came across a guy I haven't seen in years.
    This game brought together families, guys smoking joints, and random loners. So good on them.
    Press was pretty tough, not practised repetition in awhile.
    Circuit...I gave up around 18mins, body was drenched.

  10. #85
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 5 Week 2 Day 1

    Warm up

    16kg single arm swings 20s
    rest 10s
    16kg reverse lunges 20s
    rest 10s
    16kg single arm swings 20s
    rest 10s
    16kg reverse lunges 20s
    rest 10s
    Repeat again

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 1, 130kg x 1, 145kg x 3/3/3/3/3/3/3/3
    INOL 1.08 RPE 9.5

    Lower timed circuit A (20mins)

    16kg x 3 x kb snatch, 16kg x 3 x reverse lunge, change sides 16kg x 3 x kb snatch, 16kg x 3 x reverse lunge

    Managed 13 rounds

    Roman chair straight leg raise

    BW x 10/10/10/10

    Thoughts

    Less than 6 hours sleep, and walked a few miles today...the session was tough.
    Sandbagged the circuit to get work in...
    Tried some Brian Alsruhe core work...fail

  11. #86
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 5 Week 2 Day 2

    Warm up

    Press up

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 1, 70kg x 1, 75kg x 1, 80kg x 1, 85kg x 3/3/3/3/3/3/3/3

    INOL 1.1 RPE 9.5

    Upper body timed circuit A

    20kg x 3 x clean and press/side, 110lb x 3 x lat pull down

    Managed 12 rounds

    Bent over cable

    110lb x 10/10/10

    Thoughts
    Thursday's workout was pure mince - I was super bloated and tired.
    Circuit was too tough - I just didn't have it in me.
    Taking a few days off to refresh myself.

  12. #87
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 5 Week 2 Day 3

    Warm up

    16kg single arm swings 20s
    rest 10s
    16kg lunges 20s
    rest 10s
    16kg single arm swings 20s
    rest 10s
    16kg lunges 20s
    rest 10s
    Repeat again

    Deadlift

    40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 130kg x 1, 140kg x 1, 150kg x 1, 160kg x 3/3/3/3/3/3/3/3

    INOL 1.1 RPE 9

    Lower body timed circuit B

    24kg x 3 x one arm swing/side, 2x24kg x 3 x squat

    12 rounds

    Roman chair straight leg raise

    BW x 10/10/10

    Thoughts

    Yesterday's session - was pretty tough.
    A PT was giving me deadlift critique...for a 80kg deadlifter...she has some views. My slight hyperextension seems to be a symptom of my speed.
    Knees were not particularly grooving ok well, but the circuit was hard going.

  13. #88
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 5 Week 2 Day 4

    Warm up

    Press up

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Press

    bar x 5, 30kg x 3, 35kg x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3/3/3/3/3/3/3/3 (body English)

    Upper body timed circuit B (20mins)

    60kg x 3 x bent over row, BW x 3 x chins, BW x 3 clapping press up

    12 rounds

    Face pull

    18kg x 10/10/10

    Thoughts

    This was Monday's session, forgot my wrist wraps so decided to use some give it a leg drive.
    Upperbody doms were not too bad afterwards.

  14. #89
    Seasoned M&S Veteran 0606196t's Avatar
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    Default

    Warm up

    16kg single arm swings 20s
    rest 10s
    16kg reverse lunges 20s
    rest 10s
    16kg single arm swings 20s
    rest 10s
    16kg reverse lunges 20s
    rest 10s
    Repeat again

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 1, 130kg x 1, 140kg x 1, 155kg x 3/3/3/3/3/3
    INOL 1.06 RPE 9.7

    Lower timed circuit C (20mins)

    24kg x 5 x swings, BW x 5 x burpees

    Managed 16 rounds

    Hanging leg raise

    BW x 5/5/5

    Thoughts

    Thursday's session - felt drained!

  15. #90
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 5 Week 3 Day 2

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 1, 70kg x 1, 75kg x 1, 80kg x 1, 85kg x 1, 90kg x 3/3/3/3/3/3

    INOL 1.01 RPE 9

    Paused cable row

    70lb x 5, 110lb x 10/10/10

    Warm up

    Press up

    BW x 5/5/5/5

    Pull ups

    BW x 5/5/5/5

    Upper body timed circuit C

    2x16kg x 3 clean and press BW x 3 pull ups

    Did 9 rounds

    Thoughts

    Spilt this over Friday and Saturday due to social commitments, and general fatigue.
    Elbow is still flaring up unfortunately.

  16. #91
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 5 Week 3 Day 3

    Warm up

    16kg single arm swings 20s
    rest 10s
    16kg lunges 20s
    rest 10s
    16kg single arm swings 20s
    rest 10s
    16kg lunges 20s
    rest 10s
    Repeat again

    Deadlift

    40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 130kg x 1, 140kg x 1, 150kg x 1, 160kg x 1, 170kg x 3/3/3/3/3/3

    INOL 1.075 RPE 9

    Lower body timed circuit D (10mins)

    16g x 3 x one arm swing/side,16kg x squat/side

    7 rounds

    Thoughts

    Monday's session - wasn't really in the mood. Can't wish to finish this cycle of lifting.
    Reduced timed sets as i was not focusing.

  17. #92
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 5 Week 3 Day 4

    Warm up

    Press up

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Press

    bar x 5, 30kg x 3, 35kg x 5, 40kg x 3, 45kg x 3, 50kg x 3, 57.5kg x 3/3/3/3/3/3 (body English)

    Upper body timed circuit D (10mins)

    2x25kg x 2 x kb row, BW x 3 x clapping press up, 2x16kg x 3 x kb clean

    7 rounds

    Thoughts

    Thursday's session - still recovering with lower volume.

  18. #93
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    Default Cycle 5 Week 4 Day 1

    Warm up

    16kg swing x 20s
    rest 10s
    burpee x 20s
    rest 10s

    repeat 4 times

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 1, 130kg x 1, 140kg x 1, 150kg x 1, 162.5kg x 3/3/3/3/3
    INOL 1.15 RPE 10

    Tabata circuit A

    24kg swing x 20s
    rest 10s
    burpee x 20s
    rest 10s

    repeat 4 times

    Hanging leg raise

    BW x 5/5/5

    Thoughts

    Friday's workout and the doms are still here! INOL numbers seem low, but RPE is shooting up!

  19. #94
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    Default Cycle 5 Week 4 Day 2

    Warm up

    Press up

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 1, 70kg x 1, 75kg x 1, 80kg x 1, 85kg x 1, 90kg x 1, 95kg x 3/3/3/3/3

    INOL 1.16 RPE 9

    Tabata circuit

    16kg kb clean and press x 20s
    rest 10s
    change sides

    Repeat 4 times

    Cable row ladder

    70lb x 5, 100lb x 5, 130lb x 5, 160lb x 5, 190lb x 5, 190lb x 5, 160lb x 5, 130lb x 5, 100lb x 5, 70lb x 5

    Thoughts

    Saturday's workout - still suffered super doms!

  20. #95
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    Default Cycle 5 Week 4 Day 3

    Warm up

    16kg swing x 20s
    rest 10s
    burpee x 20s
    rest 10s

    repeat 4 times

    Deadlift

    40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 130kg x 1, 140kg x 1, 150kg x 1, 160kg x 1, 170kg x 1, 180kg x 3/3/3/3/3

    INOL 1.21 RPE 9.5

    Tabata circuit B

    24kg squat (1side) x 20s
    rest 10s
    burpee x 20s
    rest 10s

    repeat 3 times - changing sides each time.

    Hanging leg raise

    BW x 5/5/5

    Thoughts

    Finally got through this on Monday!

  21. #96
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    Default Cycle 5 Week 4 Day 4

    Warm up

    Press up

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Press

    bar x 5, 30kg x 3, 35kg x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 62.5kg x 3/3/3/3/3/3 (body English)

    Upper body tabata circuit A

    50kg x bent over row x 20s
    rest 10s
    BW x press up variations x 20s
    rest 10s

    Repeat 3 times

    Single arm lat pull

    50lb x 5/5/5/side

    Thoughts

    Tuesday's workout - press has improved! Feels much easier.
    That circuit was horrible!

  22. #97
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    Default Cycle 6 Week 1 Day 1

    Warm up

    16kg swing x 20s
    rest 10s
    burpee x 20s
    rest 10s

    repeat 3 times

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 1, 130kg x 1, 137.5kg x 4/4/4/4/4/4

    INOL 0.915 RPE 9

    Lower body tabata circuit A

    24kg x swings x 20s
    rest 10s
    burpee x 20s
    rest 10s

    Repeat 3 times

    Roman chair straight leg raise

    BW x 10/10/10

    Thoughts

    Wednesday's workout - was going to some fringe shows so decided to pack the training in.
    Decided to reduce my extra work volume as I felt still fairly wiped still.

  23. #98
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
      Mar 2011
    • Posts
      2,759
    • Years Exp
      1-2 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      80,960,478
    • Rep Power
      809,624

    Default Cycle 6 Week 1 Day 2

    Warm up

    Press up

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 1, 70kg x 1, 75kg x 1, 80kg x 4/4/4/4/4/4

    INOL 0.907 RPE 8

    Upper Tabata circuit C

    2x16kg x kb clean and press x 20s
    10s rest
    BW x pull up x 20s
    10s rest

    repeat 3 times.

    lat pull

    100lb x 10/10/10

    Thoughts

    Friday's workout - tried to pause the lat pulls, but that was a bit much!
    Really good session, the pressing was easy.

  24. #99
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
      Mar 2011
    • Posts
      2,759
    • Years Exp
      1-2 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      80,960,478
    • Rep Power
      809,624

    Default Cycle 6 Week 1 Day 3

    Warm up

    16kg swing x 20s
    rest 10s
    burpee x 20s
    rest 10s

    repeat 4 times

    Deadlift

    40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 130kg x 1, 140kg x 1, 150kg x 4/4/4/4/4/4

    INOL 9.893 RPE 9

    Tabata circuit B

    24kg squat (1side) x 20s
    rest 10s
    burpee x 20s
    rest 10s

    repeat 3 times - changing sides each time.

    Hanging leg raise

    BW x 5/5/5

    Thoughts

    Saturday's workout - aka gym's glute day. Still not 100%, but was able to grind out.

 

 

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