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  1. #51
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 3 Week 2 Day 2

    Warm up

    Dips

    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 3/3/3/3/3/3/3/3

    INOL 1.07 RPE 7

    Pendlay

    bar x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 5, 100kg x 5

    Chins

    BW x 5/5/5/5

    with Kb press

    2x20kg x 5/5/5/5

    Thoughts

    • Yesterday's session.
    • Rushed session due to a variety of reasons
    • Went for a 5RM for Pendlay as I did not fancy rep work..chickened out
    • The kb presses were not as easy as expected.

  2. #52
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 3 Week 2 Day 3

    Warm up

    Complex B

    2x24kg x 4 swings, 4 squats

    Rest 60s and repeat 4 more times.

    Deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 130kg x 1, 140kg x 1, 155kg x 3/3/3/3/3/3/3/3

    INOL 1.05 RPE 9

    Kb squat

    2x24kg x 10/10/10/10

    TGU

    16kg x 5mins/side

    Thoughts

    • Only had 4 hours sleep, so that was fun.
    • Managed 7 tgu/side, and survived a busy gym
    Last edited by 0606196t; 06-06-2017 at 03:28 PM.

  3. #53
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 3 Week 2 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 2/2/2/2/2 (EMOM)

    Db rows

    14kg x 5/side, 18kg x 5/side, 22kg x 5/side, 26kg x 5/side, 30kg x 5/side, 34kg x 5/5/5/5/5/side

    Db incline bench

    2x16kg x 5, 2x20kg x 3, 2x24kg x 3, 2x28kg x 3, 2x32kg x 10/10/10

    Chins

    BW x 5/5/5/5

    Thoughts

    • Yesterday's session - surprised myself with it.
    • Short rest periods, and fairly easy execution.

  4. #54
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 3 Week 3 Day 1

    Warm up

    Squat to stand and swings

    Kb Complex A

    20kg x One arm swings x 7, squat x 7, change side, one arm swings x 7, squat x 7
    Rest 60s and repeat 4 more 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 3/3/3/3/3/3

    INOL = 1.05 RPE 9 -9.5

    Pull through

    120lb x 10/10/10/10/10

    Thoughts

    Friday's session.
    Squats were a bit rough, but ok.

  5. #55
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 3 Week 3 Day 2

    Warm up

    Dips

    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

    INOL = 1.03 RPE 8.5

    Bent over row

    bar x 5, 40kg x 5, 45kg x 5, 50kg x 5, 55kg x 5, 60kg x 5, 65kg x 5/5/5/5/5

    Kb clean and press

    24kg x 5/5/5/5/side

    With chins

    BW x 5/5/5/5

    Thoughts

    Yesterday's workout - had a pro figure competitor (Jodie C) out angling everyone in the gym!
    Decided to do bent overs again this cycle as all the back stuff were being used, and I did not want to do incline rows!
    Pretty easy session, strength has been holding up despite intense boozing etc.

  6. #56
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 3 Week 3 Day 3

    Warm up

    Complex B

    2x24kg x 4 swings, 4 squats

    Rest 75s and repeat 4 more times.

    Deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 130kg x 1, 140kg x 1, 150g x 1, 165kg x 3/3/3/3/3/3

    INOL 1.01 RPE 9

    Kb squat

    24kg x 5/5/5/5/side

    TGU

    24kg x 5mins/side

    Thoughts

    Still not fully recovered from sleeping 3 hours!
    Deadlifts were ok, trying to focus pushing my feet through.
    TGU were 6 per side, doing on carpet was deadly + risk of random lassie squatting onto you! (I was in the space first)

  7. #57
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 3 Week 3 Day 4

    Warm up

    Press up

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Cable row

    70lb x 5, 100lb x 5, 120lb x 10/10/10/10

    Press

    bar x 5, 30kg x 3, 35kg x 3, 40kg x 3, 45kg x 3, 52.5kg x 2/2/2/2/2 (EMOM)

    Chins

    BW x 5/5/5/5

    DB bench

    2x12kg x 5, 2x16kg x 5, 2x22kg x 10/10/10

    Thoughts

    Average workout - nothing inspired, just some work before my heavy week.
    Tried this coconut oil in coffee - interesting!

  8. #58
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 3 Week 4 Day 1

    Warm up

    Swings with 16kg/24kg, and BW squats.

    Squats

    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, 160kg x 3/3/3/3/3 INOL 1.43 RPE 8.5-9.6

    Db RDL

    2x22kg x 10/10/10

    Kb snatches

    16kg x 10/10/side

    Thoughts

    Not my top game, but smashed my intended sets. Singles flew.
    Need to do some work to improve my conditioning, and resilience as the weights go up.
    Embarrassed a PT about his BO.

  9. #59
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 3 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, 92.5kg x 3/3/3/3/3
    INOL 1.29 RPE 9

    Diverging row

    70lb x 10, 115lb x 5/5/5/5/5/5/side

    Db clean and press

    16kg x 5/side, 20kg x 5/side, 24kg x 5/side

    Chins

    BW x 5/5/5/5

    Thoughts

    Bench was good, all with a slight pause - though fair pressure on wrist joint.
    Gym was a bit crowded and I was in a hurry so substituted incline bench rows
    Think I'm going to structure my other lifts better on the next cycle.

  10. #60
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 3 Week 4 Day 3

    Warm up

    Kettlebell swings and some squats

    Deadlift

    70kg x 5, 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 1.31, RPE 9.5

    Zombie squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 3

    Thoughts

    Awfully long session - but gym was pretty buzzing, summer is defo coming.
    Not hit 120kg in a long time, I did a grunt and made a face of my eyes are popping out.
    Starting to think on better structure and improve certain things for the next cycle.

  11. #61
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 3 Week 4 Day 4

    Warm up

    Press up

    BW x 5/5/5/5

    With pull ups

    BW x 5/5/5/5

    Close grip bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 10/10/10

    Incline bench row

    2x12kg x 5, 2x16kg x 5, 2x20kg x 5, 2x24kg x 5, 2x28kg x 10/10/10/10

    Plate loaded shoulder machine

    unloaded x 5, 20kg x 5, 40kg x 5, 60kg x 5/5/5/5/5

    Chins

    BW x 5/5/5/5

    Thoughts

    Good cycle - need to refine exercise selection.
    Gym was fairly busy - but slow busy.
    Looking forward to training the next cycle.

  12. #62
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 4 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, 110kg x 3, 110kg x 2, 120kg x 1, 132.5kg x 4/4/4/4/4/4

    INOL 0.86 RPE 8-9

    Sumo deadlift

    40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 2

    Kb snatch ladder

    16kg x 1/2/3/4/5/5/4/3/2/1/side

    Roman chair straight leg raises

    BW x 10/10/10

    Thoughts

    Yesterday's session - squats were fine, my right shoulder is not flexible and its impacting my left shoulder when I get under the bar.
    Sumon deads for the first time, need to check out the grip - hip was off too.
    Roman chair work for the first time, not bad.

  13. #63
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 4 Week 1 Day 2

    Warm up

    Press ups

    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 4/4/4/4/4/4

    INOL 0.91 RPE 8

    Cable row

    70lb x 5, 100lb x 5, 125lb x 10/10/10/10

    Kb press

    2x20kg x 6/5/5/5/

    with chins

    BW x 5/5/5/5

    Thoughts

    Yesterday's session - still recovering from my workout on Saturday.
    Bailed on my plan of doing some sort of barbell row, as my back felt a bit tender.
    Generally a good workout.

  14. #64
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 4 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

    70kg x 5, 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 0.97 RPE 9

    Paused zombie squat

    bar x 5, 50kg x 3, 60kg x3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3/3/3

    TGU

    16kg x 5mins/side

    Thoughts

    Yesterday's session - good day.
    I was a bit out of position on the deadlift for some reason, but working through it.
    TGU was not bad, 10/side. Almost got my face kicked by a girl doing fire hydrants - serves me right..
    Wonder if this forum will ever recover?

  15. #65
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 4 Week 1 Day 4

    Warm up

    Close grip incline bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 3, 65g x 3, 70kg x 10/10/10

    with pull ups

    BW x 5/5/5/5

    Bent over row

    bar x 5, 40kg x 5, 50kg x 5, 60kg x 5, 67.5kg x 5/5/5/5/5

    Db press

    10kg x 5/side, 14kg x 5/side, 18kg x 5/side, 22kg x 5/5/5/5/5/side

    Chins

    BW x 5/5/5/5

    Press ups

    BW x 5/5/5/5

    Thoughts

    Yesterday's workout - yes, I trained 4 days in a row.
    Rejigged my sequence to get the rack first.
    Triceps are burning from the bench work, but good session.

  16. #66
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 4 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, 110kg x 3, 110kg x 2, 120kg x 1, 130kg x 1, 142.5kg x 3/3/3/3/3/3/3/3

    INOL 1.09 RPE 8

    RDL

    70kg x 10/10/10

    Kb snatch tabata

    16kg x 4 rounds/side

    Kb swapping swings

    16kg x bunch

    Roman chair straight leg raise

    BW x 10/10/10

    Thoughts

    Not bad for 2 days off and impromptu in the pub.
    Abs started cramping as I was getting ready to leave.
    Squats were decent today - great depth, and shoulder issue to passing.
    Last edited by 0606196t; 06-24-2017 at 01:19 PM.

  17. #67
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 4 Week 2 Day 2

    Warm up

    Press ups

    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 4/4/4/4/4/4

    INOL 1.09 RPE 8

    Diverging row

    70lb x 5/side, 100lb x 5/side, 120lb x 5/5/5/5/5/5/side

    Kb clean and press

    12kg x 5/side, 16kg x 5/side, 20kg x 5/side, 24kg x 6/5/5/5/5/side

    with chins

    BW x 5/5/5/5

    Thoughts

    Met a con artist today, so that was interesting.
    Gym was good, bench was solid.
    Tried to do a popcorn press when I was too lazy to find a 20kg, need to review that skill some point.

  18. #68
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 4 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, 157.5kg x 3/3/3/3/3/3/3/3

    INOL 1.1 RPE 8

    Paused squat

    bar x 5, 50kg x 3. 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3/3/3

    TGU

    24kg x 5mins/side

    Thoughts

    Surprisingly not bad for no rest days - deadlifts got easier and easier.
    Right knee was bugging me, but improved during the session.
    Managed 6 reps/side with the TGU, doing it on carpet was a battle. Lunging with my left needs some work.

  19. #69
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 4 Week 2 Day 4

    Warm up

    Press ups

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Seated Db press

    2x12kg x 3, 2x16kg x 3, 2x20kg x 3, 2x24kg x 3, 2x28kg x 6/6/6

    Deficit Pendlay rows

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 1, 65kg x 1,

    Pendlay rows

    70kg x 1, 75kg x 1, 80kg x 3

    Bent over row

    80kg x 3/3/3

    Db bench

    2x22kg x 10/10/10

    with chins

    BW x 5/5/5/5

    Thoughts

    Yesterday's workout - so another 4 days in a row.
    Got faint with the Pendlays as I had no food, low rest periods, and tendonitis. Plenty excuses
    Worst day of the week, but still got it in.

  20. #70
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 4 Week 3 Day 1

    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

    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, 152.5kg x 3/3/3/3/3/3

    INOL 1.06 RPE 9.5

    DB RDL

    2x24kg x 10/10/10/10

    Swings

    16kg x 8 20s rounds, 10s rest

    Roman chair straight leg raise

    BW x 10/10/10

    Thoughts

    Not my day today - slipped and wrecked my knee on the way to the gym.
    Weights felt really heavy, and I need to warm up my shoulders.
    Session was quite long due to rest periods.

  21. #71
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 4 Week 3 Day 2

    Warm up

    Press ups

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Single arm cable row

    40lb x 5/side, 55lb x 5/side, 70lb x 5/5/5/5/5/5/side

    Chins

    BW x 5/5/5/5

    Bench

    bar x 5, 40kg x 3, 50kg x 5, 55kg x 3, 60kg x 2, 65kg x 1, 70kg x 1, 75kg x 1, 80kg x 1, 87.5kg x 3/3/3/6/3

    INOL 1.04 RPE 7

    Kb BU press

    8kg x 8/10/side, 10kg x 8/8/side

    Thoughts

    Had to blast through the workout as I was late on Friday.
    Cable rows were tougher than expected, not sure if my upper back was still recovering.
    Did BU presses due to time limitations, not bad - just some technique work.

  22. #72
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
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      2,810
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    • Training Log
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    • Rep Power
      809,625

    Default Cycle 4 Week 3 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, 167.5kg x 3/3/3/3/3/3

    INOL 1.07 RPE 9



    Kb tabata circuit

    2x12kg x swings x 20s
    10s rest
    2x12kg x squat x 20w
    10s rest
    repeat 3 more times

    TGU

    12kg x 5mins/side

    Thoughts
    Yesterday's session - didn't feel my best, but got it in. Who know eating and drinking all weekend would fail me?!
    A PT was chatting to me for ages, so rest periods were long.
    The circuit was quite challenging, and my knee was off.
    TGU, manage a poor 9 reps/side.
    Last edited by 0606196t; 07-03-2017 at 06:48 PM.

  23. #73
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
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      Cut Fat
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      Male
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      Scotland
    • Training Log
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      80,960,478
    • Rep Power
      809,625

    Default Cycle 4 Week 3 Day 4

    Warm up

    Press ups

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Single arm shoulder press machine

    no weight x 5/side, 15kg x 5/side, 20kg x 5/side, 25kg x 5/side, 30kg x 5/side, 35kg x 5/side

    Shoulder press machine

    80kg x 5, 90kg x 5, 100kg x 5

    Db row

    16kg x 5/side, 20kg x 5/side, 24kg x 5/side, 28kg x 5/side, 32kg x 5/side, 36kg x 5/5/5/5/5/side

    Db incline bench

    2x14kg x 5, 2x18kg x 3, 2x22kg x 3, 2x26kg x 3, 2x30kg x 3, 2x34kg x 10/10/10

    Chins

    BW x 5/5/5/5

    Thoughts

    This was Monday's session - was feeling pretty broken in this workout.
    First time machined 100kg on a machine for pressing! Its actually more, but who cares.
    Gym was unfortunately busy that day.

  24. #74
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
      Mar 2011
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      1-2 Years
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    • Gender
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      Scotland
    • Training Log
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      80,960,478
    • Rep Power
      809,625

    Default Cycle 4 Week 4 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, 110kg 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

    INOL1.28 RPE 8.5

    Swings circuit

    20kg swings 20s
    rest 10s
    20kg swings 20s
    rest 10s
    12kg single arm swings 20s
    rest 10s
    12kg single arm swings 20s
    rest 10s
    Repeat again

    Roman chair straight leg raise

    BW x 10/10/10

    Thoughts

    Yesterday's session - good effort on squats.
    Sacked every hinge work as hams were dead and gym was too busy.
    Someone actually felt safe enough to do crunches under the loaded portion of the barbell!

  25. #75
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
      Mar 2011
    • Posts
      2,810
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      1-2 Years
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      Cut Fat
    • Gender
      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      80,960,478
    • Rep Power
      809,625

    Default Cycle 4 Week 4 Day 2

    Warm up

    Press ups

    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, 92.5kg x 3/3/3/3/3

    INOL 1.15 RPE 8-9

    Paused cable row

    70lb x 5, 90lb x 10/10/10

    DB clean and press

    2x12kg x 5,

    DB standing press

    16kg x 15/15/15/side

    Chins

    BW x 5/5/5/5

    Thoughts

    Yesterday's workout - not bad for a having a pint before.
    Some lassie was going some crazy supersetting - quite interesting, if I could plan that well.
    Ran out of ideas for accessory work, so improvised with rep ranges and pauses.

 

 

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