Markyg`s log

**markyg** · 11-08-2017, 11:22 AM

NOTES FROM TODAY
Much better this week. Incline DB still a bit light but not rushing it. CGBP was tougher. Threw in a couple of drop sets on triceps.

BENCH
47kg x5
55kg x5
65kg x3
76kg x5
88kg x5
99kg x12 (1 less than my lifetime best with this weight)

RPE 9

CGBP
72.5kg x10 x5

INC DB BENCH
22kg x10 x5

ROPE PUSHDOWNS
Few dropsets

ABS
AB Rollouts 10 x5

**markyg** · 11-09-2017, 10:42 AM

5k on the rower (24 mins 30)
10 mins on the bike

**markyg** · 11-10-2017, 10:47 AM

[QUOTE=markyg;1533937541]NOTES FROM TODAY
Quite tough but nothing felt too heavy which is good. Increase on assistance next week.

DEADLIFT
76kg x5
90kg x5
104kg x3
123kg x5
142kg x5
161kg x10

RPE 9

DEFICIT DEADLIFTS
100kg x10 x5

RDL
100kg x10 x5

INC DB CURLS
3 sets

FAT GRIP HOLDS
3 sets to failure

**markyg** · 11-13-2017, 12:19 PM

NOTES FROM TODAY
Good session. Everything moved well. Assistance up again next week though. Gym weight 98.1kg.

OH PRESS
30kg x 5
35kg x 5
40kg x 5
50kg x 3
60kg x 3
65kg x 8

RPE 9

JM PRESS
50kg x10 x5

EZ BAR FRENCH PRESS
32.5kg x10 x5

ABS
Crunches 15 x5

**markyg** · 11-14-2017, 10:24 AM

NOTES FROM TODAY
Good session. Tough session.

SQUATS
54kg x5
68kg x5
81kg x3
95kg x3
108kg x3
122kg x6

RPE 9

FRONT SQUAT
60kg x10 x5

DB LUNGE
12.5kg x10 x5

ABS
Side bends +20kg x10 x5

**markyg** · 11-16-2017, 11:50 AM

NOTES FROM TODAY
Back felt quite stiff tonight. Got the work done though.

DEADLIFT
76kg x5
95kg x5
113kg x3
132kg x3
151kg x3
170kg x5 (had more here but back was stiff)

RPE 9

DEFICIT DEADLIFTS
105kg x10 x5

RDL
105kg x10 x5

INC DB CURLS
5 sets

AB ROLL OUTS
5x10

**markyg** · 11-17-2017, 11:38 AM

NOTES FROM TODAY
Everything felt good.

BENCH
47kg x5
55kg x5
70kg x3
80kg x3
95kg x3
105kg x8

RPE 9

CGBP
72.5kg x10 x5

INC DB BENCH
28kg x10 x5

BAND PUSHDOWNS
5 sets

ABS
Leg raises off bench

**markyg** · 11-20-2017, 10:59 AM

NOTES FROM TODAY
Good session. Everything moved well. Assistance up again next week though. Gym weight 98.1kg.

OH PRESS
30kg x 5
35kg x 5
45kg x 3
50kg x 5
60kg x 5
67.5kg x 7

RPE 9

JM PRESS
55kg x10 x5

EZ BAR FRENCH PRESS
35kg x10 x5

ABS
Crunches 15 x5

FACEPULLS
5 sets

**markyg** · 11-21-2017, 10:58 AM

NOTES FROM TODAY
Everything moved well today. Squats up 5kg same no. reps. Can`t grumble.

SQUATS
54kg x5
68kg x5
81kg x3
100kg x3
115kg x3
127.5kg x6

RPE 9

FRONT SQUAT
62.5kg x10 x5

DB LUNGE
12.5kg x10 x5

ABS
Side bends +20kg x12 x5

**markyg** · 11-23-2017, 11:33 AM

NOTES FROM TODAY
Good session. Everything moved well.

DEADLIFT
76kg x5
95kg x5
113kg x3
140kg x5
160kg x3
180kg x5

RPE 9

DEFICIT DEADLIFTS
105kg x10 x5

RDL
105kg x10 x5

INC DB CURLS
5 sets

AB ROLL OUTS
5x10

**markyg** · 11-24-2017, 11:24 AM

NOTES FROM TODAY
Not bad. I hate the Carnegie bench set up.

BENCH
47kg x5
60kg x5
70kg x3
90kg x5
100kg x3
110kg x8

RPE 9

CGBP
75kg x10 x5

INC DB BENCH
30kg x10 x5

ROPE PUSHDOWNS
5 sets

CABLE CURLS
5 sets

ABS
Crunch machine

**markyg** · 11-27-2017, 11:04 AM

NOTES FROM TODAY
Good session. Everything moved well. Assistance up again next week though. Gym weight 99.2kg.

Read the wrong sets. Top OH should have been 62.5kg. Meh.

OH PRESS
30kg x 5
35kg x 5
45kg x 3
50kg x 5
60kg x 5
67.5kg x 10

RPE 9

JM PRESS
60kg x10 x5

EZ BAR FRENCH PRESS
37.5kg x10 x5

ABS
Crunches +5kg
15 x5

FACEPULLS
5 sets

**markyg** · 11-28-2017, 11:07 AM

[QUOTE=markyg;1533831991]NOTES FROM TODAY
Top set of squats was up 5kg and 4 reps from 3 weeks ago. Can`t grumble. Work capacity is still low. Need cardio.

SQUATS
55kg x5
65kg x5
75kg x3
90kg x5
105kg x5
120kg x10

RPE 9

FRONT SQUAT
65kg x10 x5

DB LUNGE
12.5kg x10 x5

ABS
Side bends +20kg x12 x5

**markyg** · 11-29-2017, 11:16 AM

Random arm work

**markyg** · 11-30-2017, 11:29 AM

NOTES FROM TODAY
Good session. Everything moved well.

DEADLIFT
76kg x5
95kg x5
105kg x3
125kg x5
145kg x5
165kg x10

RPE 9

DEFICIT DEADLIFTS
110kg x10 x5

RDL
110kg x10 x5

SHRUGS
5 sets

AB ROLL OUTS
2x STANDING
5x10 KNEELING

**markyg** · 12-01-2017, 11:09 AM

NOTES FROM TODAY
Everything felt good. Tried my log out. Is nice.

BENCH
47kg x5
55kg x5
65kgx3
80kg x5
90kg x5
100kg x11 (bah!)

RPE 9

CGBP
75kg x10 x5

INC DB BENCH
32kg x10 x5

BAND PUSHDOWNS
3 sets to failure

ABS
Leg raises off bench
5x10

**markyg** · 12-02-2017, 08:43 AM

NOTES FROM TODAY
Little bit of strongman stuff today.

FRAME CARRY
Just runs from the back of the garage to the end of the drive. 15m ish I think

100 x2
140 x2
180kg x2
220kg x1
240kg x1 20kg PR
200kg x1
200kg x1
180kg x2

SANDAG PICKUPS
3
3

**markyg** · 12-04-2017, 11:19 AM

NOTES FROM TODAY
Quite tired today. Meh.

Gym weight 100kg

OH PRESS
30kg x 5
35kg x 5
45kg x 3
50kg x 5
60kg x 3
67.5kg x 7

RPE 9

JM PRESS
65kg x10 x5

EZ BAR FRENCH PRESS
37.5kg x10 x5

ABS
Crunches +5kg
15 x5

FACEPULLS
5 sets

**markyg** · 12-06-2017, 11:41 AM

NOTES FROM TODAY
Moving in the right direction.

SQUATS
60kg x5
70kg x5
80kg x3
95kg x3
110kg x3
122.5kg x 9 rep pr

RPE 9

FRONT SQUAT
67.5kg x10 x5

DB LUNGE
12.5kg x10 x5

ABS
Side bends +20kg x15 x5

**markyg** · 12-07-2017, 11:45 AM

NOTES FROM TODAY
Disjointed workout as had visitors with wedding gifts. Inc DB up next time for sure.

BENCH
47kg x5
55kg x5
60kgx3
70kg x3
95kg x3
107.5kg x10 RE PR

RPE 9

INC DB BENCH
32kg x10 x5

SLINGSHOT
80kg x10 x5

**markyg** · 12-08-2017, 11:26 AM

NOTES FROM TODAY
Carnegie workout. No belt. No straps. Nowt.

DEADLIFT
76kg x5
95kg x5
115kg x3
135kg x3
155kg x3
175kg x5

RPE 9

DEFICIT DEADLIFTS
115kg x10 x5

Shrugs/Ab machine/Leg curl drop sets.

**markyg** · 12-19-2017, 11:30 AM

NOTES FROM TODAY
Moving in the right direction. Small squat PR.

SQUATS
65kg x5
70kg x5
90kg x3
100kg x3
115kg x3
135kg x 6 rep pr

RPE 9

FRONT SQUAT
67.5kg x10 x5

DB LUNGE
12.5kg x10 x5

ABS
Side bends +20kg x17 x5

**markyg** · 01-02-2018, 10:12 AM

NOTES FROM TODAY
First workout of the new year. Nothing special.

OH PRESS
Worked up to 60kg x5 x3

LOG PRESS FROM RACK
70kg x2 x3

INCLINE BB PRESS
50kg x some

UPRIGHT ROW
some

FLOOR PRESS
Some

DB FRONT AND SIDE RAISES
Some

**markyg** · 01-03-2018, 11:38 AM

NOTES FROM TODAY
Little bit more work today

DEADLIFT
Worked up to 210kg x1
185kg x5

SNATCH GRIP PENDLAY ROW
Worked up to 100kg x5 x3

LOW CABLE ROW
Worked up to full stack. Nice and steady reps.

BICEPS
Preacher curls pyramid
Hammer cable curl pyramid

**markyg** · 01-05-2018, 11:06 AM

NOTES FROM TODAY
Little bit more work today

SQUATS
Worked up to a fairly comfortable
150kg x2

LEG PRESS
Sets of 10

SINGLE LEG EXTENSION
Some

LEG CURL
Some

STANDING CALF RAISE
Some

CARDIO
20 minutes on the bike

**markyg** · 01-08-2018, 11:19 AM

NOTES FROM TODAY
First proper day back. Things moving in the right direction.

Gym weight - who knows.

AM CARDIO
15 minutes rowing

OH PRESS
30kg x 5
35kg x 5
40kg x 3
50kg x 5
57.5kg x 5
65kg x 9

RPE 9

JM PRESS
67.5kg x10 x5

EZ BAR FRENCH PRESS
37.5kg x10 x5

ABS
Crunches +5kg
15 x5

FACEPULLS
5 sets

**markyg** · 01-09-2018, 11:34 AM

NOTES FROM TODAY
Moving in the right direction. Small squat PR.

SQUATS
66kg x5
70kg x5
80kg x3
95kg x5
110kg x5
125kg x 9 rep pr

RPE 9

FRONT SQUAT
70kg x10 x5

DB LUNGE
12.5kg x10 x5

ABS
Side bends +20kg x20 x5

HAMMER CROSS BODY CURLS
5 sets

**markyg** · 01-12-2018, 11:08 AM

NOTES FROM TODAY
Good session. Everything moved well. Bit tired but got the work in.

DEADLIFT
80kg x5
95kg x5
110kg x3
130kg x5
150kg x5
175kg x7

RPE 9

DEFICIT DEADLIFTS
120kg x10 x5

RDL
120kg x10 x5

SHRUGS
5 sets to failure

**markyg** · 01-13-2018, 11:25 AM

NOTES FROM TODAY
Not bad. Did DB before CGBP so CGBP took a hit.

BENCH
50kg x5
60kg x5
70kgx3
80kg x5
90kg x5
105kg x11 =PR

RPE 9

INC DB BENCH
35kg x10 x5

CGBP
75kg x10
75kg x8
75kg x8
75kg x8
60kg x17

SINGLE ARM BAND PUSHDOWNS
5 sets to failure

ABS
Ab rollouts 10x5

**wardog21** · 01-14-2018, 07:54 PM

Nice rep PRs lately! Subbed

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