Markyg`s log

[markyg]

notes from today
Still not feeling 100%. Not really fluey or achey just a kind of general fatigue. On the plus side, today was the first day this week I didn`t wake up with a splitting headache. Hurray.

Felt a small tweak in my inner thigh on the warmup which kinda threw everything off so swapped the single leg work for some single leg leg extension

SEATED SINGLE LEG JUMP
x8

DEADLIFT
200kg 3x2
220kg x1 just to see how it felt RPE 9


SINGLE LEG LEG EXTENSION
3x12


LAT PULL DOWN
3x7

[markyg]

notes from today
Not bad

BENCH
140kg x1 RPE 9

125kg 3x1

LEG PRESS
270kg x12
290kg x12
310kg x8


HAMSTRINGS
3x10

TRICEPS
3x10

[markyg]

notes from today
Not bad.

SEATED VERTICAL JUMP
3x10

squat
120kg x5
140kg x5
150kg x5

SEATED SMITH MACHINE PRESS
The gym was undergoing a bit of refurbishment so the usual machine was out of order. Back to normal next week
3x10

GOOD MORNING
100kg x8
120kg x8
140kg 2x8

CHEST SUPPORTED ROW
3x8

LAT RAISE
7.5kg 3x10

REAR RAISE
7.5kg 3x15

[markyg]

notes from today
Not bad

SEATED SINGLE LEG JUMP
x8

DEADLIFT
200kg x1
220kg x1
225kg x1
Solid RPE 8

SPLIT SQUAT
+30kg x8
+35kg x8
+40kg x8



LAT PULL DOWN
3x7

[markyg]

notes from today
Small increase. Still room to grow.

BENCH
142.5kg x1 RPE 9.5

Had to bench in the new rack but safety bars I suppose.

LEG PRESS
270kg x12
290kg x12
310kg x12

Moving.


HAMSTRINGS
3x10

TRICEPS
3x10

[markyg]

notes from today
Spent all day Monday painting and woke up with my back all knotted so surprised I got this done. Still a bit sore.

BROAD JUMP
3x5

squat
140kg x3
150kg x3
160kg x3

USED THE PENDULUM SQUAT MACHINE - QUASI VIKING PRESS
60kg x8
70kg x8
80kg x8

GOOD MORNING


100kg x8
120kg x8
140kg x6
150kg x6

RPE 9

CABLE ROW
3x8

LAT RAISE
7.5kg 3x10

REAR RAISE
7.5kg 3x15

[markyg]

notes from today
Back was still feeling a bit knotted so wasn`t sure how this would go but I`ll take 230kg for RPE 9 feeling like that.

SEATED SINGLE LEG JUMP
x8

DEADLIFT
200kg x1
220kg x1
230kg x1
Solid RPE 9

SPLIT SQUAT
+35kg x8
+40kg x8
+45kg x86


LAT PULL DOWN
3x7

[markyg]

notes from today
Work done.

BENCH
100kg 3x7

Nice and easy

LEG PRESS
270kg x12
290kg x12
310kg x12

Moving.


HAMSTRINGS
3x10

TRICEPS
3x10

[markyg]

notes from today
Had to get through this at a rapid clip which is always fun.

BROAD JUMP
3x5

squat
120kg x6
140kg x6
150kg x6

Started getting light headed in my second set. Probably should have stopped but thought I`d film the last set and if something happened at least I`d get £250 from You`ve Been Framed or ed up on Gym Fails. Alas nothing.

BB STRICT PRESS
Viking press thing was being used so resorted back to barbell
50kg x8
60kg x8
70kg x6

Felt ok

GOOD MORNING


100kg x8
120kg x8
130kg x6


BB ROW
80kg x8
90kg x8
100kg x8


LAT RAISE
7.5kg 3x10

REVERSE PEC DEC
7.5kg 3x15

[markyg]

notes from today
Trained at Strathclyde Uni today with the infamous "rack waiting area". New.

SEATED SINGLE LEG JUMP
x8

DEADLIFT
So I didn`t actually plan to go to 240kg today. Plan was 235kg. But for some reason I couldn`t get the 5kg plates on one side of the bar. Think it was a bit bent and the 5kg plates just wouldn`t fit so just went to 240kg.

240kg x1 (probably a good RPE 9 I think).
200kg 2x1 RPE 8/9

SPLIT SQUAT
+36kg x8
+40kg x8
+44kg x8



LAT PULL DOWN
3x7

[markyg]

notes from today
Work done. Tough session but got everything in.

BENCH
105kg 3x7

Nice and easy

LEG PRESS
260kg x10
300kg x10
340kg x6

Moving.


HAMSTRINGS
3x10

TRICEPS
3x10

[markyg]

notes from today
Very tough session today no doubt. But work was done. The baby Jesus would be proud.

BROAD JUMP
3x5

squat
120kg x6
130kg x6
140kg x6
150kg x6

Knees were a little bit achy on the warmups but fine on the working sets. Go figure.


USED THE PENDULUM SQUAT MACHINE - QUASI VIKING PRESS
60kg x8
70kg x8
80kg x8
90kg x8

With leg drive

GOOD MORNING


100kg x8
110kg x8
120kg x8
130kg x8

RPE 8

CABLE ROW
3x8

LAT RAISE
7.5kg 3x10

REAR RAISE
7.5kg 3x15

[markyg]

notes from today
Still moving forward

SEATED SINGLE LEG JUMP
x8

DEADLIFT

245kg x1 (probably somewhere between a RPE 9 and 9.5 I think. Not close to a grinder.).
225kg 2x1 RPE 9

SPLIT SQUAT
+37.5kg x8
+40kg x8
+45kg x8



LAT PULL DOWN
3x7

[markyg]

notes from today
Really tired today for some reason but got some work in.

BENCH
110kg x7,x5,x5

RPE 8

LEG PRESS
The big boy leg press was being used and I didn`t have a lot of time so used the machine one. Max weight. 3x20 reps.


HAMSTRINGS
3x10

TRICEPS
3x10

[markyg]

notes from today
Very tough session today no doubt. But work was done. Only had an hour so basics done and out.

BROAD JUMP
3x5

squat
130kg x6
140kg x6
150kg x5
160kg x3

RPE 8

PUSH PRESS
Pendulum thing in use so back to basics
60kg x8
70kg x8
80kg x 6

RPE 8

GOOD MORNING


100kg x8
120kg x8
130kg x6
140kg x6

RPE 8

[markyg]

notes from today
Smooth as a babies bum

SEATED SINGLE LEG JUMP
x8

DEADLIFT

220kg x1 0 felt I could have hit 8 here.
230kg x1

SPLIT SQUAT
+40kg x8
+45kg x8
+50kg x8



LAT PULL DOWN
3x7

[markyg]

notes from today
Decent session.

BENCH
110kg x7,x6,x5, x5

RPE 8

LEG PRESS
270kg x10
310kg x10
340kg x10

HAMSTRINGS
3x10

TRICEPS
3x10

[markyg]

notes from today
Good to go a bit lighter today. Much needed.

BROAD JUMP
3x5

squat
100kg 4x5

PUSH PRESS
60kg x8
65kg x8
70kg x8

RPE 8

RDL

Just getting used to these again
60kg x8
80kg x8
100kg x8

Pretty smooth

BB ROW

80kg x10
95kg x10
105kg x6

[markyg]

notes from today
Smooth as a babies bum

SEATED SINGLE LEG JUMP
x8

DEADLIFT

250kg x1

Pleased with this since 220kg felt heavy as hell but 235kg flew up and 250kg wasn`t too much slower. Not a bad base to work from.

SPLIT SQUAT
+40kg x8
+50kg x8
+50kg x8



LAT PULL DOWN
3x7

[markyg]

notes from today
Decent session.

BENCH
115kg 4x5

RPE 8

LEG PRESS
270kg x10
310kg x10
350kg x6

Tough one that

HAMSTRINGS
3x10

TRICEPS
3x10

[markyg]

notes from today
Back at it. Some new stuff.

SEATED SINGLE LEG JUMP
x8

DEADLIFT

200kg 3x3 Easy peasy.

SINGLE LEG LEG EXTENSION
Benches were at a premium and I was training at lunch so had to get things moving
3x12



DB PULLOVER
Never done these before. Good for cracking your back!

10kg x15
12.5kg x12
17.5kg x10

[markyg]

notes from today
Fairly decent. Everything moved well.

BENCH
105kg x7
110kg x7
115kg x5
115kg x5

I think the bar I used is a power bar so 1-2kg heavier so I`ll take this.
RPE 9

LEG PRESS
270kg x10
310kg x10
350kg x8

Adjusted my foot position very slightly up which seemed to alleviate the pressure on the knees so will stick with this.

HAMSTRINGS
3x10

TRICEPS
3x10[/QUOTE]

[markyg]

notes from today
Not a bad session at all. No sir. Squats on a Friday. Probably in the bible or something.

BROAD JUMP
3x5

squat
120kg 4x6

PUSH PRESS
60kg x8
70kg x8
75kg x6

RPE 8

RDL

70kg x8
90kg x8
110kg x8

Pretty smooth

BB ROW

80kg x10
95kg x10
105kg x8

[markyg]

notes from today
Carlos Santana.

SEATED SINGLE LEG JUMP
x8

DEADLIFT

220kg x2

SPLIT SQUATS
40kg x8
50kg 2x8



DB PULLOVER
10kg x15
12.5kg x12
17.5kg x10

[markyg]

notes from today
Pretty solid session.

bench
105kg x7
110kg x7
115kg x7
115kg x5

Rpe 9

leg press
270kg x10
310kg x10
350kg x10

adjusted my foot position very slightly up which seemed to alleviate the pressure on the knees so will stick with this.

hamstrings
3x10

Weight is going up on this which is nice.

triceps
3x10

[markyg]

notes from today
Tired as hell today but everything moved well. Go figure.

BROAD JUMP
3x5

squat
122.5kg 4x6

PUSH PRESS
60kg x8
70kg x8
75kg x8

RPE 8

RDL

80kg x8
100kg x8
120kg x8

Pretty smooth

BB ROW

80kg x8
100kg x8
110kg x6

[markyg]

notes from today
Everything moved well and no sumo.

SEATED SINGLE LEG JUMP
x8

DEADLIFT

225kg x2

SPLIT SQUATS
40kg x8
50kg 2x8

Tried to keep the chest up a bit


DB PULLOVER
10kg x10
15kg x10
20kg x10

PR! Oh wait. Not a PR.

[markyg]

notes from today
Had to move days around due to work stuff and had to get through this quick.

bench
105kg x7
110kg x7


Felt a bit of tweak in my right pec so called it there. Felt good though until then.

leg press
LP was being used so did some hack squats.

hamstrings
3x10

triceps
3x10

[markyg]

notes from today
Decent session

BROAD JUMP
3x5

squat
125kg 2x5
130kg 2x5


PUSH PRESS
55kg x8
65kg x8
75kg x8

RPE 8

RDL

90kg x8
110kg x8
130kg x8

Pretty smooth

BB ROW

100kg x6
110kg 2x6

[markyg]

notes from today
Bit of a grinder today but everything moved as it was supposed to. For the most part.

SEATED SINGLE LEG JUMP
x8

DEADLIFT

230kg x2

SPLIT SQUATS
40kg x8
50kg 2x8


DB PULLOVER
10kg x10
15kg x10
20kg x10