Markyg`s log

[markyg]

1 hour bootcamp at 6am. Basically circuits, bodyweight exercises. 50 secs on, 10 secs rest. 5 times. Brutal.

WAVE 2 WEEK 1 DAY 2

SQUAT
BW SQUATS
BARxLOTS
60x5
80x5
110x5
115x5
130x9 (+1 REP PR)


ASSISTANCE
GHR
5x8

LUNGES
40kg
1x10

30kg
4x10

Lunges are hard!! Never really done them before.

[markyg]

WAVE 1 WEEK 3 DAY 3

BENCH
Dislocates
Barxlots
40xlots
60x5
80x5
90x5
100x12 (1 REP PR)


ASSISTANCE
Kroc Rows 42.5kg
Worked up to 21 each arm

Press ups
5x12

[markyg]

5/3/1 WAVE 2 WEEK 1 DAY 4

DEADLIFT
Barxlots
60xlots
115x5
130x5
145x7

GOOD MORNING
40kg
5x12

AB WHEEL
5x10

[TKD]

liking what I'm seeing here mate!!

I hate lunges

[markyg]

Thanks mate. After that, so do I!!! I`m still in pain!! And seeing as I did 5/3/1 because of your log I blame you!

Not visited your log in a bit. Will do so now

[markyg]

10k on cross trainer. 20 minutes at lunch

5/3/1 WAVE 2 WEEK 2 DAY 1

MILITARY (Strict to chest)
Bar dislocatesxlots
Bar x12
50x3
55x3
65x7 (=PR) wanted more

ASSISTANCE

DIPS (From bench, feet on stool)
5x15

CHINS/PULL-UPS
20 PULL UPS
10 CHINS
10 PULLUPS
10 CHINS

[markyg]

WAVE 2 WEEK 2 DAY 2

SQUAT
BW SQUATS
BARxLOTS
60x5
90x5
110x5
120x3
135x8


ASSISTANCE
GHETTO GHR
5x9

LUNGES
40kg 5x10

[markyg]

WAVE 2 WEEK 2 DAY 3

BENCH
Dislocates
Barxlots
40xlots
60x5
80x3
95x3
107.5x10


ASSISTANCE
Kroc Rows 42.5kg
Worked up to 22 each arm

Press ups
5x12

[TKD]

Very nice benching mate!!

What are your thoughts about the program thus far?

[markyg]

Very nice benching mate!!

What are your thoughts about the program thus far?

Cheers!! Not back to where I was but getting there

I like it a lot. Short and sharp with a good mix of low and high reps. Seems to be suiting me so far!!

[markyg]

Another day where I had to double up

WAVE 2 WEEK 2 DAY 4, WEEK 3 DAY 1

DEADLIFT
Barxlots
60x8
100x5
125x3
140x3
160x7


MILITARY PRESS
5x55
360
8x65 +1 REP PR

ASSISTANCE

20xPULL UPS
10xCHINS
10xPULLUPS
10xCHINS

[markyg]

[QUOTE=markyg;906626323]WAVE 2 WEEK 3 DAY 2

SQUAT
BW SQUATS
BARxLOTS
60x5
90x5
110x5
120x3
145x6


ASSISTANCE
GHETTO GHR
5x10

LUNGES
40kg 5x10

Lunges almost killed me today!

[markyg]

WAVE 2 WEEK 3 DAY 3

BENCH
Dislocates
Barxlots
40xlots
60x5
90x5
100x3
115x7

Very happy with this. Got 110x7 lest week so to up it 5KG and do the same feelsgoodman

Crappy video

[markyg]

WAVE 2 WEEK 3 DAY 4

DEADLIFT
BW SQUATS
BARxLOTS
60x8
100x5
130x5
150x3
165x5


ASSISTANCE
GOOD MORNINGS 40KG
5x10

[markyg]

10k on X-Trainer at lunch. Aiming to get down to 17stone in 2 weeks.

WAVE 3 WEEK 1 DAY 1

MILITARY PRESS
5x50
5x55
8x65 = REP PR

ASSISTANCE

20xPULL UPS
10xCHINS
10xPULLUPS
10xCHINS[/QUOTE]

SISSY DIPS
5x15

Press really struggling as usual. Doesn`t help I`m trying to cut either.

[TKD]

Congratz on the last few session mate!! Sweet BPing, DLing and OHPing!!!



I have defected back to Westside

[markyg]

Congratz on the last few session mate!! Sweet BPing, DLing and OHPing!!!



I have defected back to Westside

Haha thanks Darren, I`ve just been catching up on your log, sorry for not dropping in in a while, work has been frantic and it`s all I can do to keep up workouts and log anything. Happy to hear you`re back on track though. I`m still injury free so hoping to stay that way for a while. Things moving slowly but in the right direction

[TKD]

Haha thanks Darren, I`ve just been catching up on your log, sorry for not dropping in in a while, work has been frantic and it`s all I can do to keep up workouts and log anything. Happy to hear you`re back on track though. I`m still injury free so hoping to stay that way for a while. Things moving slowly but in the right direction

No worries Mark I know exactly how things can be. Sometimes its hard enough to find the time to log your own training when time is precious.
So I take it the shoulder seems fine now?

[markyg]

So far so good. I`m taking more time on warmups, no idea if this makes a difference but I`m sticking with it. IIRC I injured myself with 120kg on a triple or thereabouts so I`m rooughly back up to where I was. I`m also arching less as I feel more comfortable not doing so. Basically training by feel as opposed to "broscience"

Sticking with 5/3/1 for a bit. I`d like to rep 180 before I stop on squat, 140 bench and 200 DL would make me feel all warm and fuzzy inside

[markyg]

10k on cross trainer at lunch. Weight 17st 4lbs

WAVE 3 WEEK 1 DAY 2

SQUAT
BW SQUATS
BARxLOTS
60x5
80x5
105x5
120x5
135x9 (+1 REP PR)


ASSISTANCE
GHR
5x10

[TKD]

10k on cross trainer at lunch. Weight 17st 4lbs

WAVE 3 WEEK 1 DAY 2

SQUAT
BW SQUATS
BARxLOTS
60x5
80x5
105x5
120x5
135x9 (+1 REP PR)


ASSISTANCE
GHR
5x10

Very nice indeed. you are way ahead of me in the squat mate...time to step up my game

Great session!!!

[markyg]

Very nice indeed. you are way ahead of me in the squat mate...time to step up my game

Great session!!!

Didn`t you just do like 150kg or something?

I did attempt some front squats but I was totally drained. This lack of calories will be the death of me lol. Still only 4 more lbs to go.

[TKD]

I did 160 yesterday but that was just the one rep lol.

[markyg]

I did 160 yesterday but that was just the one rep lol.

Ah right. Well I have no idea what my max is just now. Injured myself after the 180kg but won`t be maxing for a while.

[markyg]

5/3/1 WAVE 3 DAY 3

LUNCH
10k on cross trainer, Trying a new programme. 426 cals in 25 minutes.

DEADLIFT
Barxlots
60xlots
115x5
130x5
155x7

If ever I my life I never do more than 7/8 reps on deadlift my life will be no less worse. I hate high rep deads.

GOOD MORNING
45kg
5x10

Upped the weight by 5kg.

AB WHEEL
5x10

[markyg]

WAVE 3 WEEK 1 DAY 4

Got a free pass for a local commercial gym. Walked in and got talked into an hour bootcamp. Basically circuits with logs, tyres, kegs etc etc.

Then I still had my workout to do

BENCH
Barxlots
40xlots
60x5
90x5
100x12 =PR

Very happy with this. Was aching after the bootcamp and the bench set up was horrible. A good 2-3" too high so a decent set up was impossible. Pretty much no arch at all.

ASSISTANCE
Kroc Rows
50kgx8
40kgx13

[jarrodwhitfield]

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[TKD]

Very nice BPing & Dling Mark mate!!


Not to be picky, but I reckon you'd benefit from increasing the weight on the GMs. Hope you don't mind me saying that mate

[markyg]

5/3/1 WAVE 3 WEEK 2 DAY 1

17st 4lbs

LUNCH
10k on cross trainer

MILITARY (Strict to chest)
Bar dislocatesxlots
Bar x12
55x3
60x3
67.5x5

DIPS (From bench, feet on stool)
5x15
Added 10kg on the last 4 sets.

CHINS/PULL-UPS
20 PULL UPS
10 CHINS
10 PULLUPS
10 CHINS

Everything felt good tonight. Managed 6 sets of 5 on the pullups/chins before dropping it to triples.

[markyg]

Very nice BPing & Dling Mark mate!!


Not to be picky, but I reckon you'd benefit from increasing the weight on the GMs. Hope you don't mind me saying that mate

Thanks mate. You`re absolutely right. It`s just laziness I haven`t so far. Will get to it Cheers for the kick up the arse!!