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  1. #151
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 9 Week 2 Day 2

    Warm up

    BW x 6/6/6 x pull ups and dips

    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

    Paused bench

    60kg x 2/2/2

    Chin ups

    BW x 5/5/5/5

    Db press

    16kg x 5/5/5/5/5/side

    Bench over row

    50kg x 5/5/5/5/5

    Thoughts

    Again - last week's workout. Still recovering.

    Also, thank you for reading supermangik - will be expecting into into full strength once my manflu fades!

  2. #152
    Seasoned M&S Veteran 0606196t's Avatar
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      93,799,766
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      938,019

    Default Cycle 9 Week 2 Day 3

    Warm up

    swings and 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, 155kg x 3/3/3

    Paused deadlift

    110kg x 2/2/2

    Kettlebell circuit

    24kg x 5 x swings/squats/side

    3 sets

    Roman chair straight leg raise

    BW x 10/10/10

    Thoughts

    Still catching up on the log - just over a week. Knees and ankle are still off.

  3. #153
    Seasoned M&S Veteran 0606196t's Avatar
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      Cut Fat
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      93,799,766
    • Rep Power
      938,019

    Default Cycle 9 Week 2 Day 4

    Warm up

    BW x 3 x 6 dips and pull ups

    Press

    bar x 5, 30kg x 5, 35kg x 3, 42.5Kg x 10/10/10

    Db rows

    18Kg x 5/side, 22kg x 5/side, 26Kg x 10/10/10

    Dips

    Bw x 3/3/3/3

    Pull ups

    BW x 3/3/3/3

    Thoughts

    Still another catch up
    Easy session - got some pink wrists wraps from a P

  4. #154
    Seasoned M&S Veteran 0606196t's Avatar
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      93,799,766
    • Rep Power
      938,019

    Default Cycle 9 Week 3 Day 1

    Warm up

    Squats and swings

    Squat

    Bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3

    Paused squats

    102.5kg x 2/2/2/2/2/2/2/2/2/2

    Kb snatch

    24kg x 10/10/10/side

    Roman chair straight leg raise

    BW x 10/10/10

    Thoughts

    Still catching up with last week's session. Work nights out etc has zapped my strength slightly.

  5. #155
    Seasoned M&S Veteran 0606196t's Avatar
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      Cut Fat
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      Male
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      93,799,766
    • Rep Power
      938,019

    Default Cycle 9 Week 3 Day 2

    Warm up

    BW x 6/6/6 x pull ups and dips

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 62.5kg x 2/2/2/2/2/2/2/2/2/2

    Chin ups

    BW x 5/5/5/5

    Db press seated

    2x20kg x 5/5/5/5

    Single cable row

    70lb x 5/5/5/5

    Thoughts

    Another catch up

  6. #156
    Seasoned M&S Veteran 0606196t's Avatar
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      1-2 Years
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      Cut Fat
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      Male
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      Scotland
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    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 9 Week 3 Day 3

    Warm up

    swings and squats

    Deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3

    Paused deadlift

    110kg x 2/2/2/2/2/2/2/2/2/2

    Kb snatch and squat

    24kg x 5/5/5/side

    Roman chair straight leg raise

    BW x 10/10/10

  7. #157
    Seasoned M&S Veteran 0606196t's Avatar
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      1-2 Years
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      Cut Fat
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      Male
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      Scotland
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    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 9 Week 3 Day 4

    Warm up

    BW x 3 x 6 dips and pull ups

    Press

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

    Db rows

    20Kg x 5/side, 24kg x 5/side, 28Kg x 10/10/10

    Dips

    Bw x 3/3/3/3

    Pull ups

    BW x 3/3/3/3

    Thoughts

    Just another catch up entry. Still not 100%

  8. #158
    Seasoned M&S Veteran 0606196t's Avatar
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      1-2 Years
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      Cut Fat
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      Male
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      Scotland
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      93,799,766
    • Rep Power
      938,019

    Default Cycle 9 Week 4 Day 1

    Squats and swings

    Squat

    Bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg 3, 110kg x 2, 120kg x 1, 130kg x 1, 140kg x 1, 150kg x 1

    Kb swing

    24kg x 10/10/10/10/10

    Roman chair straight leg raise

    BW x 10/10/10

    Thoughts

    Last week's session. Ankle wouldn't let me hit 80%, so.stopped at 150kg

  9. #159
    Seasoned M&S Veteran 0606196t's Avatar
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      1-2 Years
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      Cut Fat
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      Male
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      93,799,766
    • Rep Power
      938,019

    Default Cycle 9 Week 4 Day 2

    Warm up

    BW x 6/6/6 x pull ups and dips

    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, 97.5kg x 1/1/1/1/1

    Chin ups

    BW x 5/5/5/5

    Kb press

    2x16kgbx 5/5/5/5/5

    With bentover row

    50kg x 10/10/10/10/10

    Thoughts

    Last week's. Touch and go with the heavy bench!

  10. #160
    Seasoned M&S Veteran 0606196t's Avatar
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      2,938
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      1-2 Years
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      Cut Fat
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      Male
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      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 9 Week 4 Day 3

    Warm up

    swings and squats

    Deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 130kg x 1, 140kg x1, 150kg x 1, 160kg x 1, 170kg x 1, 177.5kg x 1/1/1/1/1

    kb squat

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

    Roman chair straight leg raise

    BW x 10/10/10

  11. #161
    Seasoned M&S Veteran 0606196t's Avatar
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      1-2 Years
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      Cut Fat
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      Male
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      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 9 Week 4 Day 4

    Warm up

    BW x 3 x 6 dips and pull ups

    Press

    bar x 5, 30kg x 5, 35kg x 3, 40kg x 3, 47.5kg x 5/5/5/5/5/5

    Converging row

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

    Dips

    Bw x 3/3/3/3

    Pull ups

    BW x 3/3/3/3

  12. #162
    Seasoned M&S Veteran 0606196t's Avatar
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      Cut Fat
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      Male
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    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 10 Week 1 Day 1

    Warm up

    16kg

    5/5/5 x goblet squats with

    10/10/10 x swings

    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

    Speed squat

    122.5kg x 2/2/2/2/2/2

    Kb snatch

    16kg x 10/10/10/side

    Hanging leg raise

    Bw x 10/5

    Roman chair leg straight leg raise

    Bw x 10/10/10

    Thoughts

    Finally catching up! Final cycle before refining plan.

  13. #163
    Seasoned M&S Veteran 0606196t's Avatar
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      1-2 Years
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      Cut Fat
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      Male
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      93,799,766
    • Rep Power
      938,019

    Default Cycle 10 Week 1 Day 2

    Warm up

    BW x 6/6/6 x pull ups and dips

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 1, 72.5kg x 2/2/2/2/2/2

    With chin ups

    BW x 5/3/3/3/3/3/2/1/2/2/2/2/2/2

    Kb clean and press

    16kg x 5/5/5/5/5/side

    With bentover row

    60kg x 10/10/10/10/10

    Tricep pushdown

    21kg x 10/10/10

    Chins

    BW x 5/5

    Thoughts

    Still catching up

  14. #164
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
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      2,938
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      1-2 Years
    • Goal
      Cut Fat
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      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 10 Week 1 Day 3

    Warm up

    16kg

    3 x 10 x swings and 5 x squats

    Deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2,

    Speed deadlift

    135kg x 2/2/2/2/2/2

    Last weeks cut short here

  15. #165
    Seasoned M&S Veteran 0606196t's Avatar
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      Cut Fat
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      Male
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      Scotland
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    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 10 Week 1 Day 4

    Goblet squats

    24kg x 10/10/10/10/10

    with swings

    24kg x 10/10/10/10/10

    Roman chair straight leg raise

    BW x 10/10/10

    Db clean and press

    18kg x 10/10/10/side

    with db row

    18kg x 10/10/10

    Dips

    BW x 5/5/5/5

    Chins

    BW x 5/5/5/5

    Still last week's session - last post didn't go up.

  16. #166
    Seasoned M&S Veteran 0606196t's Avatar
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      1-2 Years
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      Cut Fat
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      Male
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      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 10 Week 2 Day 1

    Warm up

    16kg

    5/5/5 x goblet squats with

    10/10/10 x swings

    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, 142.5kg x 3/3/3, 110kg x 5/5

    Kb snatch ladder

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

    Kb swing ladder

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

    Roman chair straight leg raise

    BW x 10/10/10

    Last week's session

  17. #167
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
      Mar 2011
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      2,938
    • Years Exp
      1-2 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 10 Week 2 Day 2

    Warm up

    BW x 6/6/6 x pull ups and dips

    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, 87.5kg x 3/3/3, 60kg x 5/5

    With chin ups

    BW x 5/3/3/3/3/3/2/1/1/1/1/2/2/2/2/2/5/5Kb clean and press

    16kg x 5/5/5/side

    With bentover row

    60kg x 10/10/10

    Tricep pushdown

    21kg x 10/10/10

    Chins

    BW x 5/5

    Last week's session
    Last edited by 0606196t; 01-14-2018 at 07:00 PM.

  18. #168
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
      Mar 2011
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      2,938
    • Years Exp
      1-2 Years
    • Goal
      Cut Fat
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      Male
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      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 10 Week 2 Day 3

    Warm up

    16kg

    3 x 10 x swings and 5 x 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, 157.5kg x 3/3/3, 130kg x 5/5

    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

    Roman chair leg raise

    BW x 10/10/10

    Swings

    24kg x 10/10/10

    Last week's session.

  19. #169
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
      Mar 2011
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      2,938
    • Years Exp
      1-2 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 10 Week 2 Day 4

    Warm up

    BW x 6/6/6 x pull ups and dips

    Db clean and press

    20kg x 10/10/10/side

    with db row

    20kg x 10/10/10

    Dips

    BW x 10/10/10

    Chins

    BW x 5/5/5/5

    Last week's session

  20. #170
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
      Mar 2011
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      2,938
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      1-2 Years
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      Cut Fat
    • Gender
      Male
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      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 10 Week 3 Day 1

    Warm up

    16kg

    10/10/10 x goblet squats with

    10/10/10 x swings

    Squat

    Bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3,

    Paused squats

    102.5kg x 2/2/2/2/2/2/2/2/2/2

    Swings

    24kg x 20/20/20

    Hanging knee raise

    BW x 10/10/10

    Still catching up on log

  21. #171
    Seasoned M&S Veteran 0606196t's Avatar
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      Mar 2011
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      2,938
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      1-2 Years
    • Goal
      Cut Fat
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      Male
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      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 10 Week 3 Day 2

    Warm up

    BW x 6/6/6 x pull ups and dips

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 62.5kg x 2/2/2/2/2/2/2/2/2/2

    With chin ups

    BW x 5/3/3/3/3/3/2/2/2/2/2/2/2/2/2/2/2

    Kb clean and press

    16kg x 10/10/10/side

    With bentover row

    60kg x 10/10/10

    Tricep pushdown

    21kg x 10/10/10

    Face pull

    21kg x 10/10/10

  22. #172
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
      Mar 2011
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      2,938
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      1-2 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 10 Week 3 Day 3

    Warm up

    16kg

    3 x 10 x swings and 10 x squats

    Deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3, 112.5kg x 2/2/2/2/2/2/2on

    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

    Roman chair leg raise

    BW x 10/10/10

    Swings

    24kg x 10/10/10

    Last week's session.

  23. #173
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
      Mar 2011
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      2,938
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      1-2 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 10 Week 3 Day 4

    Warm up

    BW x 6/6/6 x pull ups and dips

    Db clean and press

    18kg x 3/side

    22kg x 6/6/6/6/6/side

    with db row

    18kg x 3/side

    22kg x 6/6/6/6/6/side

    Dips

    BW x 10/10/10/10

    Chins

    BW x 6/6/5/5

    Last week's session

  24. #174
    M&S Senior Member hallgod33's Avatar
    • Join Date
      May 2010
    • Posts
      949
    • Years Exp
      5-10 Years
    • Goal
      More Strength
    • Gender
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    • Location
      Palm Bay
    • Reputation
      946,312
    • Rep Power
      9,476

    Default

    Keep crushing!
    PRs/CRs
    Deadlift: 425 @ 150 | 335x5 @ 140
    Squat: 350 @ 140 | 235x5x5 @ 140
    Bench: 225 @ 150 | 155x5x5 @ 140
    2/10/2018
    Back at it again

  25. #175
    Seasoned M&S Veteran 0606196t's Avatar
    • Join Date
      Mar 2011
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      2,938
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      1-2 Years
    • Goal
      Cut Fat
    • Gender
      Male
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      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,019

    Default Cycle 10 Week 4 Day 1

    Warm up

    16kg

    10/10/10 x goblet squats with

    10/10/10 x swings

    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, 165kg x 1, 140kg x 5/5

    Felt like lead!

    Swings

    24kg x 10/10/10/10/10

    Hanging knee raise

    BW x 10/10/10

    Still catching up on log - but bailed from 165kg x 5 singles

 

 

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