Markyg`s log

[markyg]

AM FASTED CARDIO
10k cycle

10k cycle after work

[markyg]

SQUATS
Up to 165kg x1

Not great. Think I`m going to back off the singles and do more rep work

120kg x20 PR

Not paused but meh.

LEG EXTENSION
All the reps all the way up the stack

LEG CURL
55kg x10
55kg x10
55kg x10
55kg x10
55kg x10
55kg x10
55kg x10
55kg x10
55kg x10
55kg x10

CALVES
Lots

[markyg]

Felt like crap all week. That and having to cycle to work due to the bridge being closed hasn`t helped. Still.......

AM FASTED CARDIO
30 lengths of the pool

DEADLIFT
Worked up to
200kg x4 REP PR
180kg x8 REP PR
140kg x11 REP PR

Boom. Needless to say my back was fried after all this.

YATES ROW
60kg x10
80kg x10
100kg x10
100kg x10
100kg x10
100kg x13

SHRUGS
100kg x20 DOH
100kg x13 DOH
100kg x17 (straps)
100kg x15 (straps)
100kg x14 (straps)

PULL UP HAMMER GRIP
8 7 6

CABLE T BAR ROW
50kg x12
50kg x12
50kg x12
20kg x30

CABLE CURLS
Lots

REVERSE CURLS
Lots

Job done.

[markyg]

WEEK 15 OF TRAINING WITH GEORGE LEEMAN = SHOULDERS

PUSH PRESS
Worked up to

90kg x3
80kg x7 REP PR

OH PRESS
50kg x15
50kg x10
50kg x8
50kg x7
50kg x10


CGBP
70kg x15
70kg x12
70kg x9
70kg x9
70kg x10

BARBELL SKULLCRUSHER
40kg x24
40kg x20
40kg x17
40kg x16
40kg x15

UPRIGHT ROW

40kg x15
40kg x12
40kg x10
40kg x11
40kg x10

PEC FLY
125kg 3x17

ARNOLD PRESS
Light
3x8

[markyg]

Squeezed in a quick leg session today. Early.

SQUATS
Warm up
60x5
80x5
100x3
120x3
120x3
120x3

LEG EXTENSION
Lots

LEG CURL
Lots

[markyg]

WEEK 16 OF TRAINING WITH GEORGE LEEMAN = SHOULDERS

Having to cycle back and forth to the train station. The pre-workout cycle is fairly taxing for me. Lacked energy today.

OH PRESS
60kg x1
70kg x6 PB
50kg x19
50kg x13
50kg x11


PUSH PRESS
65kg x13
65kg x11
65kg x11

CGBP
70kg x19
70kg x13
70kg x10

BARBELL SKULLCRUSHER
42.5kg x23
42.5kg x18
42.5kg x17
42.5kg x16
42.5kg x16

UPRIGHT ROW

40kg x16
40kg x14
40kg x12
40kg x10
40kg x10

No extra today. Pooped.

[markyg]

training with george leeman - week 15 - back

Still cycling back and forth.

BLOCK PULLS - 4"
worked up to 200kg x7

I knew my leg power took a beating after the cycle so dropped the weight and upped the deficit.

beltless 3" deficit deadlift
100kgx13

yates row
115kgx15
115kg x12

power barbell shrug
130kg x21


dumbbell row
55kg x17 (eacharm)


doh barbell shrugs
130kg x12
130kg x8
130kg x18 (straps)
130kg x15 (straps)
100kg x15 (doh)

Threw in some static holds on the bar.

[AlteredBeast81]

Some high reps going on in here, I like it! Keep up the good work.

[markyg]

training with george leeman - week 16 - back

BLOCK PULLS - 4"
worked up to 220kg x3

I was being lazy and couldn`t be bothered stripping my dumbbell of the 10kg weights as I knew I needed it, so just put on 20s instead. This felt really good.

beltless 3" deficit deadlift
155kgx9

Definitely getting heavier

yates row
115kgx12
115kg x9
100kg x13

power barbell shrug
135kg x18


dumbbell row
57.55kg x12 (eacharm)


doh barbell shrugs
130kg x15
130kg x8
130kg x18 (straps)
130kg x16 (straps)
130kg x14 (straps)

Threw in some static holds on the bar.

PRs all over the place.

[markyg]

AM FASTED CARDIO

30 laps of the pool

[markyg]

Quick light session today

BENCH
Worked up to
120kg x2
100kg x5
100kg x5
100kg x5
100kg x5
100kg x5
60kg x10
60kg x10
60kg x10
60kg x10
60kg x10

LOG PRESS
40kg x8
40kg x8
40kg x8
40kg x8
40kg x8

CGBP
60kg x10
60kg x10
60kg x10
60kg x10
60kg x10

ARNOLD PRESS
12.5kg x10
12.5kg x10
12.5kg x10
12.5kg x10
12.5kg x10

LATERAL RAISE
3x10

FRONT RAISE
3x10

BAND PULLDOWNS
3x20

Facepulls and biceps to finish

[markyg]

Quick leg session today

SQUAT
Worked up to
140kg x1
140kg x1
140kg x1

All beltless

PAUSED SQUAT
3 second pause
100kg x5
100kg x5
100kg x5

SINGLE LEG EXTENSION
25kg x15
25kg x15
25kg x15
25kg x15
25kg x15

LEG EXTENSION
35kg x31

SEATED LEG CURL
50kg x15
50kg x15
50kg x15
50kg x15
50kg x15

SEATED CALF RAISE
3x15

LEG PRESS
5x10 minimal rest between sets

LAT PULLDOWN
5x10 minimal rest between sets

BACK EXTENSION
3x15

KETTLEBELL SWINGS
20kg x20
20kg x20
20kg x20


SIDE BENDS
18kg x20
18kg x20

[markyg]

I really hate lifting weights first thing in the morning. Just doesn`t work for me. Plus, mega leg DOMS! Hey ho

DEADLIFT
Worked up to
170kg x3
170kg x3
170kg x3

YATES ROW
70kg x10
70kg x10
70kg x10
70kg x10
70kg x10

DUMBBELL ROW
35kg x10
35kg x10
35kg x10
35kg x10
35kg x10

CABLE ROW
5x 15 some weight.

Finished with some facepulls and bicep curls.

[markyg]

Well after a disastorous yoke session yesterday that ended in a massive exertion headache (no surprise, almost a week of drinking and eating crap + no hydration!) decided to keep things light this week.

Did some shoulder work today. DB Press, Log, front raise, side raise face pulls, tricep band pulldown.

Will be getting some cardio in tomorrow in the form of cycling and swimming and I`ll be designing a programme for the next 12 weeks until I head to Spain for a week.

[markyg]

3.6mile cycle to gym
30 lengths of the pool
3.6mile cycle home

[markyg]

Had a bit of a headache today so took two ibuprofen and got to it. Pretty light

SQUATS
60 x8
80 x5
100 x5
100 x5
100 x5
100 x5
100 x5
60 x20

LEG PRESS
Lots of sets of 10. Narrow and wide stance

SINGLE LEG EXTENSION
5 sets of 15

SINGLE LEG CURL
5 sets of 15

CALF RAISE
5 sets to failure

SHRUGS
Some

Goals for the next 12 weeks are to lose fat and maintain/gain strength. Going to back my squat right down and work on 5x5 with an additional session on back day or other. I think I need to be squatting more. Will continue with the log progression to try and hit 100kg.

Will be tidying the diet up and cutting down majorly on the drinking which will hopefully aid the fat loss.

[markyg]

Still felt a bit **** tonight but decided to do something rather than nothing.

DEADLIFTS
Worked up to
140kg x5
140kg x5
140kg x5
140kg x5
140kg x5
140kg x5

All DOH. Weight felt fine. Pleased with grip.

YATES ROWS
100kg x5
100kg x5
100kg x5
100kg x5
100kg x5

Easy peasy.

ATLAS STONES
Well.....stone. 105kg.

6 lifts in total which I think is a PR. Haven`t touched a stone in months so this was good. Just a shame I need to reload and reset every time.

[markyg]

Forgot to mention yesterday 30 lengths of the pool AM Fasted cardio

Today

AM FASTED CARDIO
30 lengths of the pool

Decided to do "something" in the gym today.

PULL UPS
Lots. No idea on how many. Lots of sets of 3. Strict form

FARMERS PICK UPS
Worked up to 130kg beltless which I think is a beltless PR. Felt ok.


Dropped it down to 90kg for grip work

BICEP CURLS
Lots

ROLL OUTS
Some.

[markyg]

Did a basic full body workout today. Low weight. High reps. Really just to get some stretching in. Nothing special. Back to it properly Monday.

[markyg]

AM FASTED CARDIO
30 laps of the pool

SQUATS
Worked up to
105kg x5
105kg x5
105kg x5
105kg x5
105kg x5

60kg x20 Paused

Paused squats were ridiculously light but will up this. Using it to improve form, power out of the hole and depth

RDLs
Worked up to
120kg x20

PULL UPS
Basically did 50 in total in sets of 3/4. When I can do sets of 7/8 I`ll add weight

DB INCLINE REAR DELT ROW
12.5kg 10x16

BARBELL CURL
23
20
18

REVERSE BARBELL CURL
15
14
12

Done.

[markyg]

Didn`t actually plan on doing anything tonight as it`s freezing but my conscience got the best of me

FARMERS WALKS
Each run about 10-12m

50kg 4 runs
50kg 2 runs
90kg 2 runs
90kg 2 runs
90kg 2 runs
90kg 2 runs
90kg 2 runs
50kg 6 runs no drops

[markyg]

FRONT SQUAT
80kg
3x3

Using these as a warm-up/assistance.

BLOCK PULLS - 4"
worked up to 220kg x3

Pleased with that. Felt ok. Good for my first day back. More reps coming up!

beltless 3" deficit deadlift
155kgx8

yates row
115kgx10
115kg x8
115kg x7

power barbell shrug
135kg x18


dumbbell row
55kg x12 (each arm)


doh barbell shrugs
130kg x12
130kg x9
130kg x16 (straps)
130kg x14 (straps)
130kg x11 (straps)

SANDBAG LOADING
90kg Sandbag

5 loads to a platform around 48" at a guess. Technique sucks!!

[markyg]

AM FASTED CARDIO

30 lengths of the pool

Wasn`t going to train tonight, was going to wait till tomorrow but sod it.

STRICT PRESS
40 x5
50 x2
60 x1
70 x1
80 x1
82.5 x1 PR

Using my new Cerebrus wrist wraps. Very decent.

PUSH PRESS
80 x2
90 x1
100 x1
105 x1 PR
60 x21 PR

DB PUSH PRESS
Haven`t done this in so long.

34kg
3x5 each arm

Right arm is solid. Left needs work

V ROPE PUSHDOWN
5 sets to failure

CGBP
60kg
5x10

FACEPULL
3 sets to failure

CABLE FRONT RAISE
3 sets to failure

CABLE LATERAL RAISE
3 sets to failure

5 minute row to finish. Comfortable 1100m

Absolutely smashed it today. Well pleased. Will drop down the weight though and get the reps in for the forthcoming weeks as I think that`s where I build my strength most

[markyg]

Friday

AM FASTED CARDIO
30 laps of the pool

Saturday

Messed around a bit

DOH AXLE DEADLIFTS
Worked up to 132.5kg

Hit 135kg but dropped at the top

TABATA 50kg SANDBAG LOADS TO 60"

Tabata 1
5 rounds. 30 seconds on 30 seconds rest

Tabata 2
6 rounds. 30 seconds on 30 seconds rest.

This kicked my arse. Definitely going to do more sandbag work this coming year. Had them for ages and barely used them. More sandbags. More stones.

[markyg]

Sunday

FASTED CARDIO
30 laps of the pool

Was going to go swimming this morning too but woke up with a stonking headache so, no.

LEGS
Worked up to
110kg x5
110kg x5
110kg x5
110kg x5
110kg x5

70kg x20 (paused)

Paused squats after 5x5 is pretty tough.

RDLs
120kg x18
100kg x15

PULL UPS
10 in total

My left wrist was feeling a bit sketchy so switched to chins

CHIN UPS
40 in total

INCLINE REAR DELT DB ROW
12.5kg x10 x17

BARBELL CURL
20kg x27
20kg x21
20kg x19

REVERSE CURL
20kg x15
20kg x15
20kg x14

[markyg]

Did some cardio last night. 5k on the treadmill with a mixture of incline walking and slow jogging. Really just to work on my overall fitness.

Deadlifts tonight. Going to see if I can pull 500lbs from 4" blocks :O

[markyg]

FRONT SQUAT
80kg
3x3

Using these as a warm-up/assistance.

BLOCK PULLS - 4"
worked up to 227.5kg x2 (500lbs!)

Tough and ugly but got it. Now to up the reps before pulling it from the floor.

beltless 1" deficit deadlift
160kgx8

yates row
110kgx13
110kg x10
110kg x10

power barbell shrug
140kg x19


dumbbell row
55kg x15 (each arm)


doh barbell shrugs
130kg x15
130kg x9
130kg x15 (straps)
130kg x12 (straps)
130kg x10 (straps)

100kg x18 plus hold to failure

SANDBAG LOADING
90kg Sandbag

5 very slow loads to a platform around 48" at a guess.

Almost 2 hours tonight. Took plenty of time for the deadlifts to make sure I got it. Pretty pleased. I`ll be happier when it comes off the ground.

[markyg]

AM FASTED CARDIO

8 rounds 30/30 on the rowing machine
5 rounds on full incline hill sprints.

I almost died

Really lacking energy going into this. No real surprise!

STRICT PRESS
65kg x5
65kg x5
65kg x5
65kg x5
65kg x5

PUSH PRESS
65kg x10
65kg x9
65kg x9

CGBP
65kg x22
65kg x16
65kg x14

SKULLCRUSHER
42.5kg x20
42.5kg x17
42.5kg x15
42.5kg x15
42.5kg x15

UPRIGHT ROW
40kg x10
40kg x10
40kg x10
40kg x10
40kg x10

CABLE FRONT RAISE
3 sets to failure

CABLE LATERAL RAISE
3 sets to failure

[markyg]

Went to Bannatynes tonight for a change. Messed around and did

Deadlifts for speed work
Bench
Hammer chins
Leg press
Facepulls
Leg raises
Biceps
Triceps
Reverse curls

Then did a bit of work on the heavy bag. Felt great. Quick sauna/steam/swim to finish.

Done.

[markyg]

LEGS
Worked up to
115kg x5
115kg x5
115kg x5
115kg x5
115kg x5

Used a belt for these. Felt so much better.

75kg x20 (paused)

Paused squats after 5x5 is pretty tough.

RDLs
120kg x15
100kg x15


CHIN UPS
50 in total

Left forearm still a bit dodgy doing pull ups

INCLINE REAR DELT DB ROW
12.5kg x10 x18

Will up to 15kg next week

BARBELL CURL
22.5kg x23
22.5kg x20
22.5kg x16

REVERSE CURL
20kg x18
20kg x16
20kg x14

Lacked a bit of energy tonight.