Markyg`s log

**markyg** · 10-06-2022, 10:05 AM

notes from today
Good session. Bit of a sweat on

SQUAT
100kg 10x3 EMOM

GOOD MORNING
65kg x10
75kg x10
75kg x10

ALT REVERSE LUNGE
30kg 3x12

SUITCASE CARRY
28kg 60 secs left/60 sec right/60 sec rest
x4

**markyg** · 10-31-2022, 11:15 AM

notes from today
Well, back at it after 3 weeks. Still got a stinking cold but something is better than nothing. So Jesus said. I did the wrong workout. This was supposed to be Tuesday. Clearly still jet lagged.

OH PRESS
70kg 3x5

INC BENCH
70kg 3x8

PULL UPS
3x5

DB ROW
23kg x10
30kg x10
37kg x10

BB Curls

**markyg** · 11-03-2022, 11:20 AM

notes from today
Another session in the bag. Not much more to say about that.

DEADLIFT
140kg 3x5

ZOMBIE FRONT SQUAT
60kg 3x8

BB GOOD MORNING
40kg 2x12

PENDLAY ROW
80kg 3x8

FARMERS MARCH
50kg
20 on 40 off
3 rounds

**markyg** · 11-04-2022, 11:37 AM

notes from today
More work done. Still getting back into it.

BENCH
100kg 3x5

CIRCUS DB
Just used a normal DB
16kg 2x20

BB ROW
60kg 3x8

PAUSED DB ROW
35kg 2x12

**markyg** · 11-05-2022, 10:33 AM

notes from today
DOMS DOMS DOMS

SQUAT
100kg 3x5

OFFSET RDL
+10kg
2x12

HIP THRUST
Used the machine in the gym

LEG RAISES
2x20

**markyg** · 11-07-2022, 10:18 AM

notes from today
Much, much better today.

SQUAT
100kg 4x5

OFFSET RDL
+10kg
2x12

SPLIT SQUAT
7kg DBs
3x8

HIP THRUST
60kg 3x12

LEG RAISES
16, 13, 11

**markyg** · 11-08-2022, 10:08 AM

notes from today
Everything moved smoothly.

OH PRESS
70kg 4x5

INC BENCH
72.5kg 3x8

PULL UPS
3x5

DB ROW
37kg 3x10

BB Curls

**markyg** · 11-10-2022, 10:10 AM

notes from today
Bit of a nudge up in weight

DEADLIFT
140kg x5
145kg x5
150kg x5
150kg x5

ZOMBIE FRONT SQUAT
60kg 3x8

BB GOOD MORNING
40kg x12
50kg x12

PENDLAY ROW
80kg x8
90kg x8
100kg x8

FARMERS MARCH
60kg
25 on 35 off

**markyg** · 11-11-2022, 10:09 AM

notes from today
More work done. More than last week. Progress.

BENCH
100kg 4x5

CIRCUS DB
Just used a normal DB
23kg 2x15

BB ROW
60kg x8
70kg x8
70kg x8

PAUSED DB ROW
35kg 2x12

**markyg** · 11-15-2022, 10:43 AM

notes from today
Everything moved smoothly.

OH PRESS
70kg x5
72.5kg x5
75kg x5
75kg x5

INC BENCH
77.5kg 3x8

PULL UPS
3x5

DB ROW
40kg 3x10

BB Curls

**markyg** · 11-17-2022, 10:35 AM

notes from today
Bit of a nudge up in weight. Feeling like a bag of crap. Sweating like no man`s business.

DEADLIFT
140kg x5
150kg x5
160kg x5
160kg x5

ZOMBIE FRONT SQUAT
60kg 3x8

BB GOOD MORNING
50kg x12
50kg x12

PENDLAY ROW
100kg x8
100kg x8
110kg x8

FARMERS MARCH
60kg
25 on 35 off
x3

**markyg** · 11-18-2022, 10:27 AM

notes from today
Progress.

BENCH
100kg x5
105kg x5
105kg x5
105kg x5

CIRCUS DB
Just used a normal DB
25kg 2x15

BB ROW
70kg x8
70kg x8
70kg x8

PAUSED DB ROW
43kg 2x12

**markyg** · 11-21-2022, 10:30 AM

notes from today
Everything moved well.

SQUAT
120kg 4x5

OFFSET RDL
+20kg
2x12

SPLIT SQUAT
16kg DBs
3x8

HIP THRUST
60kg x12
80kg x12
80kg x12

LEG RAISES
18, 10, 10

**markyg** · 11-22-2022, 10:26 AM

notes from today
Everything moved smoothly.

OH PRESS
75kg x5
75kg x5
75kg x5
75kg x5

Small increase in volume this week. 75kg x5 was probably a RIR 1

INC BENCH
80kg 3x8

PULL UPS
3x5

DB ROW
40kg 3x12

BB Curls

**markyg** · 11-24-2022, 10:35 AM

notes from today
Small progress. Quite hard tonight.

DEADLIFT
150kg x5
160kg x5
165kg x5
170kg x5

Still all beltless

FRONT SQUAT
60kg x6
70kg x6
80kg x6

BB GOOD MORNING
60kg x12
60kg x12

PENDLAY ROW
120kg x8
120kg x8
120kg x8

FARMERS MARCH
60kg
25 on 35 off
x3

**markyg** · 11-25-2022, 10:37 AM

notes from today
Progress.

BENCH
105kg x5
105kg x5
105kg x5
105kg x5
105kg x5

CIRCUS DB
Just used a normal DB
28kg x15
28kg x12
28kg x12

BB ROW
75kg x8
75kg x8
75kg x8

PAUSED DB ROW
52kg 2x10

**markyg** · 11-28-2022, 10:25 AM

notes from today
Everything moved well.

SQUAT
120kg x5
130kg x5
140kg x5 Belted

OFFSET RDL
+20kg
2x12

Bit better this week.

SPLIT SQUAT
16kg DBs
3x8

HIP THRUST
90kg x12
90kg x12
90kg x12

LEG RAISES
18, 10, 10

**markyg** · 11-29-2022, 10:21 AM

notes from today
Everything moved smoothly.

OH PRESS
77.5kg x5
77.5kg x5
70kg x5
70kg x5
70kg x5

INC BENCH
85kg 3x8

PULL UPS
3x5

DB ROW
45kg 3x12

BB Curls

**markyg** · 12-01-2022, 10:38 AM

notes from today
Progress.

DEADLIFT
180kg x5
152.5kg x5
152.5kg x5
152.5kg x5

Still all beltless

FRONT SQUAT
60kg x6
70kg x6
80kg x6
90kg x6

BB GOOD MORNING
60kg x12
60kg x12

PENDLAY ROW
120kg x8
120kg x8
120kg x8

FARMERS MARCH
60kg
30 on 30 off
x3

**markyg** · 12-02-2022, 10:06 AM

notes from today
Moving on up.

BENCH
110kg x5
110kg x5
100kg x13

CIRCUS DB
Just used a normal DB
28kg x12
28kg x12
28kg x12

BB ROW
75kg x12
75kg x12
75kg x12

PAUSED DB ROW
60kg 2x10

**markyg** · 12-05-2022, 10:22 AM

notes from today
Small increases

SQUAT
120kg x5
130kg x5
140kg x5 Belted
145kg x5 Belted

OFFSET RDL
+20kg
2x12

Bit better this week.

SPLIT SQUAT
20kg DBs
3x8

HIP THRUST
100kg x10
100kg x10
100kg x10

LEG RAISES
18, 10, 10

**markyg** · 12-06-2022, 10:26 AM

notes from today
Some days everything just moves really well.

OH PRESS
80kg x5
80kg x5
80kg x5
72.5kg x5
72.5kg x5

Nowhere near PR territory but moving.

INC BENCH
90kg 3x8

PULL UPS
4x5

DB ROW
51kg 3x12

BB Curls

**markyg** · 12-08-2022, 10:33 AM

notes from today
Progress.

DEADLIFT
190kg x5
170kg x5
170kg x5
170kg x5

Still all beltless. Tougher this week.

FRONT SQUAT
60kg x5
70kg x5
80kg x5
90kg x5

BB GOOD MORNING
60kg x12
60kg x12

PENDLAY ROW
120kg x8
120kg x8
120kg x8

FARMERS MARCH
60kg
40 on 20off
x3

Much tougher this week

**markyg** · 12-12-2022, 10:35 AM

notes from today
Small increases. After a big weekend amazed I had energy for anything. I finally cracked and upped my gym membership to full time. As hardcore as I like to think I am, training in -5deg when I have a gym option for £10/month isn`t appealing.

SQUAT
120kg x5
130kg x5
140kg x5 Belted
145kg x5 Belted
145kg x5 Belted

OFFSET RDL
+20kg
2x12

Not horrible this week.

SPLIT SQUAT
22.5kg DBs
3x8

HIP THRUST MACHINE
So the gym has a hip thrust machine which is pretty hard.
+20kg x12
+40kg 2x12

LEG RAISES
Used the roman chair thing
3x10

**markyg** · 12-13-2022, 10:43 AM

notes from today
Small progress

OH PRESS
80kg x5
80kg x5
80kg x5
80kg x5
70kg x8

INC BENCH
92.5kg 3x8

PULL UPS
4x5

DB ROW
554kg 3x8

BB Curls

**markyg** · 12-15-2022, 10:47 AM

notes from today
Tough session. Everything felt heavy.

DEADLIFT
200kg x5
180kg x5
180kg x5
180kg x5
180kg x5

Belt on this week.

FRONT SQUAT
70kg x5
80kg x5
90kg x5
100kg x5

BB GOOD MORNING
40kg x12
40kg x12

Dropped weight as lower back was stiff after deads

PENDLAY ROW
120kg x8
120kg x8
120kg x8

**markyg** · 12-19-2022, 10:23 AM

notes from today
Good session. I enjoyed that.

SQUAT
140kg x5
145kg x5 Belted
150kg x5 Belted

Pretty solid.

OFFSET RDL
+20kg
2x12

Lot better this week.

SPLIT SQUAT
25kg DBs
x8
x6
x6

HIP THRUST MACHINE
So the gym has a hip thrust machine which is pretty hard.
+40kg 3x12

LEG RAISES
15, 10, 10

**markyg** · 12-20-2022, 10:37 AM

notes from today
Small progress

OH PRESS
82.5kg x5
82.5kg x5
82.5kg x5
82.5kg x5

75kg x6

RIR probably 1 here.

INC BENCH
95kg 3x8

RIR probably 1 here.

PULL UPS
4x5

DB ROW
54kg 3x10

BB Curls

**markyg** · 12-22-2022, 10:31 AM

notes from today
Small steps.

DEADLIFT
205kg x4
185kg x4
185kg x4
185kg x4
185kg x4

Belt on this week.

LEG PRESS
Haven`t done leg press in a long time!! Had to use the wee machine as I forgot my trainers and the proper leg press has a really smooth plate so was sliding all over the place. Will move over to the big boy machine next week.
3x15

HAMSTRING CURLS
Used the lying down machine as the seated one was being used
2x12

PENDLAY ROW
120kg x8
120kg x8
120kg x8

**markyg** · 12-23-2022, 10:23 AM

notes from today
Moving on up.

BENCH
120kg 4x5
100kg x12

CIRCUS DB
Just used a normal DB
25kg x12
25kg x12
25kg x12
25kg x12

BB ROW
75kg x12
75kg x12
75kg x12

PAUSED DB ROW
60kg 3x10

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