Markyg`s log

[markyg]

notes from today
More stuff done.

PLANKS
Left side plank
Plank
Right side plank
Repeat x 3 for 4.5mins total

Tougher than I thought it would be!

SQUAT
1-2 second negative, controlled concentric.
60kg x6
70kg x6
80kg x6
90kg x6
100kg x4

ROUND BACK DEADLIFTS
30kg 3x15

SINGLE ARM DB PRESS
15kg 4x12

HANGING LEG RAISE
3x10

[markyg]

notes from today
First real session back in what seems like ages. Super, super cautious. Back is a little tight but no pain so all good.

SQUAT
160kg x2
120kg 3x5

BENCH
80kg x6
72.5kg 4x7

RDL
60kg 4x12

PULL UPS
5x6

SIDE PLANK
30/30 for 3 minutes total

[markyg]

notes from today
Enjoyable session. Still being very careful.

BB JERK
60kg 4x3

STRICT LOG
70kg x3
75kg x3
77.5kg x3
80kg x3

BB PUSH PRESS
2 min AMRAP

10, 4, 3, 1

PENDLAY ROW
60kg x6
80kg x6
100kg x6
120kg x6

REAR DELTS
3x15

[markyg]

notes from today
More work done. Still feeling my lower back a bit.

DEADLIFT
160kg x5
135kg 3x5

BENCH
80kg 4x10

PAUSED SQUAT
100kg 4x3

GOOD MORNING
Bar x10
30kg x10

HANGING LEG RAISE
3x10

[markyg]

notes from today
More work done. Still feeling my lower back a bit.

LOG CLEAN
80kg 3x3

ATLAS STONE
60kg 3 reps EMOM 6 rounds

Just to get things moving

CIRCUS DB
35kg 3x8

MEADOWS ROAD
37.5kg 3x10

SKULLCRUHERS
2x12

[markyg]

notes from today
More work done. Still feeling my lower back a bit.

20 minutes on x-trainer

FRONT SQUAT
140kg x1
100kg x11 REP PR

PEC DEC
Some

FACEPULLS
Some

Biceps and battle ropes.

[markyg]

notes from today
Small steps.

SQUAT
165kg x2
135kg 3x5

BENCH
90kg x6
80kg 4x7

RDL
60kg x10
70kg x10
80kg x10
90kg x10

PULL UPS
5x6

SIDE PLANK
30/30 for 3 minutes total

[markyg]

notes from today
I`m downgrading my back issue from an issue to a niggle

BB JERK
65kg 4x3

STRICT LOG
75kg x3
80kg x3
82.5kg x3
85kg x3

BB PUSH PRESS
75kg
2 min AMRAP

11, 4, 3, 1

PENDLAY ROW
100kg x6
110kg x6
120kg x6
130kg x6

REAR DELTS
3x15

[markyg]

notes from today
Re-upgrading my back to an issue. Hooray.

Felt it spasm during the day (doing a piss of all things) and deadlifting just did nothing for it. Yet to be seen if it`s anything significant.

I`m going to book that physio appointment I didn`t make.

DEADLIFT
160kg x1

Sacked it.

BENCH
90kg 4x8

No issues

PAUSED SQUAT
110kg 4x3

GOOD MORNING
None

HANGING LEG RAISE
3x10

[markyg]

notes from today
The back saga volume #248. Really just feeling knotted up today. Not like before. Weird. Didn`t really affect anything.

Trained at local gym today so no circus DB. Did stones at home.

LOG CLEAN
80kg x3
85kg x3
90kg x3

ATLAS STONE
60kg 3 reps EMOM 67rounds

SINGLE ARM DB JERK
Only did one clean to save the back but I think this made it harder trying to control the DB descent.

36kg 3x8 each arm

SINGLE ARM ROW MACHINE
3x12

CABLE SKULLCRUHERS
2x12

[markyg]

notes from today
Just some random back stuff seeing as I skipped deadlifts. Mainly higher rep 8-15, 3-4 sets per exercise.

BB Row
Up to 100kg x8 beltless

Seated pronated grip row

Lat pull down wide grip

Lat pull down narrow grip

Facepulls

Some biceps

20 minutes on cross trainer

Plank 3x1mins.

[markyg]

notes from today
bit more work done

SQUAT
170kg x2
135kg 3x5

BENCH
100kg x6
90kg 4x7

RDL
80kg 4x10

PULL UPS
5x6

SIDE PLANK
30/30 for 3 minutes total

[markyg]

notes from today
Everything moved ok. Got lots of deep heat on the back try and keep it warm.

BB JERK
70kg 4x3

STRICT LOG
80kg x3
85kg x3
87.5kg x3
90kg x3

BB PUSH PRESS
75kg
2 min AMRAP

5,5,6,5

PENDLAY ROW
110kg x6
120kg x6
130kg x6
140kg x6

REAR DELTS
3x15

[markyg]

notes from today
Not bad today

PAUSED SQUAT
120kg 4x4

CIRCUS DB
35kg 3x10 each arm

MEADOWS ROW
40kg 3x10

LEG RAISES
3x10

[markyg]

notes from today
Pretty good session. Decent back pump which is new.

DEADLIFT
80kg 3x3
3 sec up 3 sec down

No issues. Glad I kept these in. Did these on Friday.

BENCH
130kg x3 (not in the programme but fancied doing a decent triple)
110kg x8, x8, x7, x6

SEATED ROW
Neutral grip
5x6

HALF KNEELING SINGLE ARM ROW
3x15

Good pump doing these even if I did feel like Robocop

MOUNTAIN DOG STRETCHERS
3x15

GUNSHOW
Skulls, hammer curls, tricep pushdown, bb curl

20 minutes on x-trainer
5 rounds of battle ropes 35/25.

[markyg]

notes from today
Moving forward

SQUAT
180kg x2
145kg 3x5

BENCH
115kg x6
102.5kg 4x7

RDL
80kg 4x10

PULL UPS
7x5

SIDE PLANK
30/30 for 3 minutes total

[markyg]

notes from today
Everything moved ok. Got lots of deep heat on the back try and keep it warm.

BB JERK
75kg 4x3

STRICT LOG
85kg x1
85kg x1
85kg x1

80kg 4x6

BB PUSH PRESS
80kg
2 min AMRAP

12,3,3,2

The last rep was questionably locked out before the timer went but I`m claiming it.

PENDLAY ROW
130kg 2x6
140kg 2x6

REAR DELTS
3x15

[markyg]

notes from today
Slowing getting back to something resembling normality. Keeping the lower back warm is helping I think.

LOG CLEAN
87.5kg x3
92.5kg x3
97.5kg x3

PAUSED SQUAT
130kg 4x4

CIRCUS DB
37.5kg 3x8 each arm

MEADOWS ROW
45kg 3x10

LEG RAISES
3x10

[markyg]

notes from today
Pretty good session.

DEADLIFT
80kg 3x3
3 sec up 3 sec down

No issues. Did these on Friday.

BENCH
115kg x8, x8, x6, x6

SEATED ROW
Neutral grip
5x6

HALF KNEELING SINGLE ARM ROW
3x15

MOUNTAIN DOG STRETCHERS
3x15

GUNSHOW
Skulls, hammer curls, tricep pushdown, bb curl

20 minutes on x-trainer
5 rounds of battle ropes 35/25

[markyg]

notes from today
Good session. Everything moved well. Dropped my carbs on my lunch meal by 25% to see if I can shift this last 2kg before end Feb. Whatever happens then it`s time to start putting some lean tissue on.

SQUAT
150kg x5
155kg x5

2RIR

BENCH
120kg x5
107.5kg 4x6

Last rep paused all sets. Just for the bants.

RDL
80kg 4x10

PULL UPS
7,5,5,5,5,5,5 = 37 reps

PLANK SHOULDER TAPS
2x15 each side

Tougher than they sound

[markyg]

notes from today
Forgot to put deep heat on the back today and it was noticeable. Still pretty cold.

Everything moved well though.

BB JERK
80kg 4x2

STRICT LOG
90kg x1
90kg x1
90kg x1

82.5kg 2x6 RIR probably 1/0.5
82.5kg 2x5 RIR 1

BB PUSH PRESS
80kg
1 min AMRAP

10,2
Forgot to put the extra 5kg on.

PENDLAY ROW
135kg 2x6
145kg 2x6

LAT RAISE/BAND PULL APARTS
3x10 / 3x20

[markyg]

notes from today
Was out on Thursday so mixing and matching Thursday/Saturday workouts. No real reason.

MEADOWS ROW
50kg 3x8

BENCH
115kg 4x8

No pauses.

CIRCUS DB
40kg 3x6 each arm

Pretty snappy

DEADLIFT
100kg 3x4
2 sec up/2 sec down

[markyg]

notes from today
Back was really knotted up today. Feels a bit better after the session.

PAUSED SQUAT
140kg 2x5 REP PR
140kg 3x3

SEATED ROW
Neutral grip
5x6

HALF KNEELING SINGLE ARM ROW
3x15

MOUNTAIN DOG STRETCHERS
3x15

GUNSHOW
Skulls, EZ barl curl supersets

20 minutes on x-trainer

[markyg]

notes from today
Good session. Everything moved well.

SQUAT
155kg x5
2RIR
165kg x5
1RIR

BENCH
125kg x4
112.5kg 4x5

RDL
100kg 4x8

PULL UPS
8,6,5,5,5,5,5 = 39 reps

PLANK SHOULDER TAPS
3x15 each side

Tougher than they sound

[markyg]

notes from today
Keep on trucking

BB JERK
80kg 4x2

STRICT LOG
97kg x2 (2 cleans) REP PR

85kg x6 RIR probably 1/0.5
85kg x5 RIR 0
85kg x6 RIR probably 1/0.5
85kg x5 RIR 0

70kg x 11

PENDLAY ROW
135kg x6
145kg 3x6

LAT RAISE/BAND PULL APARTS
3x10 / 3x20

[PhDPepper1111]

Good to see you back and building back up!!!

[markyg]

Good to see you back and building back up!!!

Cheers mate, slowly slowly. Looks like you had a good 12 months!

[markyg]

notes from today
More work done.


LOG CLEAN
100kg x2
105kg x2
110kg x2 rep pr

PAUSED SQUAT
130kg 5x5

CIRCUS DB
42.5kg 3x6 each arm

MEADOWS ROW
50kg 3x10

LEG RAISES
3x10

[markyg]

notes from today
Good session. Feels like I`m finally getting some momentum back.

DEADLIFTS
100kg 3x4

Felt fine. Really light.

BENCH
120kg x9 REP PR Wee PR. Why not?
120kg x7
120kg x6
120kg x6

SEATED ROW
Neutral grip
5x6

HALF KNEELING SINGLE ARM ROW
3x15

MOUNTAIN DOG STRETCHERS
3x15

GUNSHOW
100 reps bicep curls
100 rep tricep pushdown

20 minutes on x-trainer/planks

[PhDPepper1111]

Cheers mate, slowly slowly. Looks like you had a good 12 months!

Yessir yessir!
Keep it up!!