Markyg`s log

**markyg** · 12-17-2020, 11:12 AM

NOTES FROM TODAY
Can`t complain

LOG PRESS
112.5kg x1 PR

STRICT LOG
82.5kg 4x7

FLAT DB PRESS
28kg x15
35kg x12
42kg x12

**markyg** · 12-18-2020, 10:40 AM

NOTES FROM TODAY
All good.

SQUATS
160kg x2
170kg x2
180kg x2

PUSH PRESS
90kg 4x5

INC DB BENCH
28kg 3x15

HAMMER CHINS
x5 x5 x5

**markyg** · 12-21-2020, 11:30 AM

NOTES FROM TODAY
Meh. 272.5kg is there another day for sure.

DEADLIFT
262.5kg x1
272.5kg x0

FRONT SQUAT
150kg x1
160kg x1
165kg x1 PR
170kg x1 PR

OH PRESS
82.5kg x7
82.5kg 2x6

**markyg** · 12-22-2020, 10:39 AM

NOTES FROM TODAY
Not terrible

SQUATS
160kg 2x8

OH PRESS
80kg x4
85kg 2x4

**markyg** · 12-24-2020, 10:58 AM

NOTES FROM TODAY
Meh

LOG PRESS
110kg x1
115kg x0

STRICT LOG
90kg x6 REP PR
90kg x4
70kg x13 REP PR

FLAT DB PRESS
28kg x26 REP PR
28kg x23

**markyg** · 12-28-2020, 05:24 AM

NOTES FROM TODAY
Just messing around today

SEATED DB PRESS
35kg x10
28kg x15

FRAME PICKUP
300kg x1
320kg x1 PR
260kg x6 REP PR No straps

Some random triceps and delts.

**markyg** · 12-29-2020, 10:06 AM

NOTES FROM TODAY
Just messing around today

8k walk

SQUATS
80kg 10x10

Some random biceps

**markyg** · 12-31-2020, 07:15 AM

NOTES FROM TODAY
Just messing around today. Supersets

FLAT DB BENCH
28kg 10x10

BENT OVER ROW
60kg 10x10

**tobistrength** · 12-31-2020, 10:26 AM

Sweet exercises. Pretty good weight. This is how you get strong and build muscle. I'll check in from time to time

**markyg** · 01-04-2021, 10:54 AM

Originally Posted by tobistrength

Sweet exercises. Pretty good weight. This is how you get strong and build muscle. I'll check in from time to time

Thanks man! Some physique you have there.

**markyg** · 01-04-2021, 10:58 AM

NOTES FROM TODAY
Ticking over. New programme next week.

Did some light cardio in the AM. Need to shift some of this timber. Got a rower coming soon.

DEFICIT DEADLIFTS
220kg x1 PR
140kg x10

FRONT SQUAT
140kg x1
100kg x10 REP PR

**markyg** · 01-05-2021, 10:37 AM

NOTES FROM TODAY
Ticking over. New programme next week.

Did some light cardio in the AM. Need to shift some of this timber. Got a rower coming soon.

FLAT DB PRESS
42kg 3x10

INC BB PRESS
100kg x5 REP PR
60kg x20 REP PR

DIPS
6, 10, 10

Some triceps

**markyg** · 01-09-2021, 05:52 AM

NOTES FROM TODAY
Ticking over. New programme next week.

FRAME PICKUP
260kg 3x3
180kg x2 static holds to filure

LOG PRESS
70kg 3x5

Biceps and triceps

Tried some sissy squats but my knee disagrees.

**markyg** · 01-11-2021, 11:32 AM

NOTES FROM TODAY
New programme. New movements. Interdesting

DUMBBELL CLEAN AND PRESS
14kg x5
21kg x5
28kg x5

BELTLESS DEFICIT DEADLIFT (PAUSE AT KNEE)
100kg x6
120kg x6
130kg x6

RDL (PAUSE AT KNEE)
60kg x8
80kg x8
100kg x8

STANDING BB PRESS (3 SECOND NEGATIVE)
40kg x7
50kg x7
60kg x7

SNATCH GRIP BARBELL ROW
40kg x10
50kg x10
50kg x10

**markyg** · 01-12-2021, 11:10 AM

NOTES FROM TODAY
Hamstrings feeling it today. Ho hum. Work done.

Oh yeah 10 minutes rower in the AM these days. Go me.

LOG CLEAN
70kg 3x5

BELTLESS SQUAT
90kg x10
100kg x10

BULGARIAN SPLIT SQUATS
BW 3x10

PENDLAY ROWS
100kg 3x10

**markyg** · 01-13-2021, 11:00 AM

NOTES FROM TODAY
New grip programme too.

PLATE PINCH
2x10kg plates
14 reps per hand

ROLLING THUNDER
Left hand 50kg x2, 40kg 4x3
Right hand 50kg 5x3

**markyg** · 01-14-2021, 10:51 AM

NOTES FROM TODAY
Wheeee

PUSH PRESS
60kg x5
70kg x5
80kg x5
90kg x5

BELTLESS DEADLIFT
160kg x4
170kg x4
180kg x4

FLAT DB BENCH
28kg x10
35kg x10
42kg x10

INC DB ROW
Pause at top
28kg 3x10

**markyg** · 01-15-2021, 12:20 PM

NOTES FROM TODAY
Wheeee

SPEED DEADLIFTS
140kg 6x2

PAUSED FRONT SQUAT
60kg x5
70kg x5
80kg x5

INCDB BENCH
21kg x10
28kg x10
35kg x10

HAMMER CHINS
3x5

HIP THRUSTS
60kg 50 reps

Finally managed to pickup my hussafel stone. 1 second hold but hey. It`s a start.

**markyg** · 01-16-2021, 05:05 AM

NOTES FROM TODAY
Good Saturday.

Went for a walk up the quarry and lifted some random rocks for a whilw

DOH AXLE DEADLIFTS
100kg 5x5 (2 sec pause on last rep of every set)

ROLLING THUNDER
40kg x14 RH
40kg x14 LH
40kg x13 RH
49kg x12 LH

**markyg** · 01-18-2021, 11:17 AM

NOTES FROM TODAY
Ooft this volume stuff is hard.

10 mins on the rower in the AM

DUMBBELL CLEAN AND PRESS
14kg x5
21kg x5
28kg x5
28kg x5
28kg x5

BELTLESS DEFICIT DEADLIFT (PAUSE AT KNEE)
100kg x6
120kg x6
130kg x6
135kg x6

RDL (PAUSE AT KNEE)
80kg x8
100kg x8
110kg x8

STANDING BB PRESS (3 SECOND NEGATIVE)
45kg x7
55kg x7
65kg x7

SNATCH GRIP BARBELL ROW
40kg x10
50kg x10
55kg x10

**markyg** · 01-19-2021, 11:14 AM

NOTES FROM TODAY
Work done.

10 minutes rower in the AM these days. Go me.

LOG CLEAN
70kg x5
72.5kg x5
75kg x5
77.5kg x5
80kg x5

BELTLESS SQUAT
90kg x10
100kg x10
110kg x10

BULGARIAN SPLIT SQUATS
BW 3x15

PENDLAY ROWS
110kg 3x12

**markyg** · 01-20-2021, 10:41 AM

NOTES FROM TODAY
New grip programme too.

PLATE PINCH
2x12.5kg plates
7 reps right
8 reps left

ROLLING THUNDER
Left hand 47.5kg 5x3
Right hand 52.5kg 5x3

10 minutes rower

**markyg** · 01-21-2021, 11:07 AM

NOTES FROM TODAY
Trying to learn how to use straps

PUSH PRESS
60kg x5
70kg x5
80kg x5
90kg x5
92.5kg x5 REP PR

BELTLESS DEADLIFT
160kg x4
170kg x4
180kg x4
185kg x4

FLAT DB BENCH
28kg x10
35kg x10
42kg x10

INC DB ROW
Pause at top
28kg 3x10

**markyg** · 01-22-2021, 10:58 AM

NOTES FROM TODAY
Bit more this week

SPEED DEADLIFTS
150kg 7x2

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

INCDB BENCH
28kg x10
35kg x10
35kg x10

HAMMER CHINS
x3
x4
x4

HIP THRUSTS
60kg 50 reps

**markyg** · 01-23-2021, 05:39 AM

NOTES FROM TODAY
Good Saturday.

Some light medley work

DOH AXLE DEADLIFTS
105kg 5x5 (2 sec pause on last rep of every set)

ROLLING THUNDER
40kg x20 RH
40kg x21 LH
40kg x18 RH
49kg x16 LH

Some arms

**markyg** · 01-25-2021, 11:25 AM

NOTES FROM TODAY
Ooft this volume stuff is hard.

10 mins on the rower in the AM

Turns out my DB are 2kg heavier than I thought!

DUMBBELL CLEAN AND PRESS
17kg x5
23kg x5
30kg x5
30kg x5
32.5kg x5

BELTLESS DEFICIT DEADLIFT (PAUSE AT KNEE)
80kg x6
100kg x6
120kg x6
130kg x6
135kg x6

RDL (PAUSE AT KNEE)
80kg x8
100kg x8
120kg x8

STANDING BB PRESS (3 SECOND NEGATIVE)
50kg x7
60kg x7
70kg x7

SNATCH GRIP BARBELL ROW
40kg x10
50kg x10
60kg x10

**markyg** · 01-26-2021, 11:24 AM

NOTES FROM TODAY
Work done.

LOG CLEAN
70kg x5
75kg x5
80kg x5
82.5kg x5
85kg x5

BELTLESS SQUAT
90kg x8
100kg x8
110kg x8
115kg x8

BULGARIAN SPLIT SQUATS
BW 3x15

PENDLAY ROWS
120kg 3x8

**markyg** · 01-27-2021, 10:12 AM

NOTES FROM TODAY
Mixed bag today. Right hand not great on RT.

PLATE PINCH
2x12.5kg plates
8 reps right
5 reps left

ROLLING THUNDER
Left hand 50kg 5x3
Right hand 52.5kg x3, x2
Right hand 50kg x1, x3 x3

**markyg** · 01-28-2021, 11:38 AM

NOTES FROM TODAY
Trying to learn how to use straps

PUSH PRESS
60kg x5
70kg x5
80kg x5
90kg x5
95kg x5 REP PR

BELTLESS DEADLIFT
160kg x4
170kg x4
180kg x4
185kg x4
190kg x4

FLAT DB BENCH
28kg x10
35kg x10
42kg x10

INC DB ROW
Pause at top
28kg 3x12

**markyg** · 01-29-2021, 11:08 AM

NOTES FROM TODAY
Bit more this week

SPEED DEADLIFTS
160kg 8x2

PAUSED FRONT SQUAT
60kg x5
70kg x5
80kg x5
90kg x5
95kg x5

INCDB BENCH
28kg x10
37kg x10
37kg x10

HAMMER CHINS
x5
x5
x5

HIP THRUSTS
60kg 50 reps

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