Markyg`s log

**markyg** · 02-27-2023, 10:50 AM

notes from today
Fairly solid.

SQUAT
140kg 3x5 belted

LEG PRESS

230kg 2x10
Played around with foot positioning quite a bit. High position seems to work best.

BLOCK PULL
160kg 3x6 beltless

LEG CURL
3x15 45kg

LEG EXTENSION
3x15 50kg

**markyg** · 02-28-2023, 10:51 AM

notes from today
Everything moved well.

BENCH
110kg 3x5

PUSH PRESS
67.5kg 3x6
67.5kg x10

INC DB PRESS
40kg 3x10

CABLE ROW
3x12

PULLDOWN
58kg 2x12

**markyg** · 03-02-2023, 10:59 AM

notes from today
Fairly solid

DEADLIFT
180kg 3x5

REAR FOOT ELEVATED SPLIT SQUAT
3x8 +12.5kg. Ok so far.

KICKSTAND RDL
3x8 +16kg

HIP THURST
70kg 2x10

LEG RAISE
2x AMRAP

**markyg** · 03-04-2023, 12:42 PM

notes from today
Fairly solid

LOG
70kg 4x5
Still getting back into the groove for this.

FLOOR PRESS
70kg 3x8

CIRCUS DB
30kg x12
30kg x18

PENDLAY
130kg 3x6

Arms

**markyg** · 03-08-2023, 11:23 AM

notes from today
Had to squeeze a workout in in the morning due to travelling so crammed 2 workouts into 1.

SQUAT
150kg 2x5 belted

BLOCK PULL
180kg 3x6 belted

BENCH
120kg 2x5

PUSH PRESS
70kg 3x6
1x10

**markyg** · 03-09-2023, 10:34 AM

notes from today
Fairly solid

DEADLIFT
180kg 4x5

REAR FOOT ELEVATED SPLIT SQUAT
3x8 +15kg. Ok so far.

KICKSTAND RDL
3x8 +17.5kg

HIP THURST
80kg 2x8

LEG RAISE
2x AMRAP

**markyg** · 03-10-2023, 11:08 AM

notes from today
Fairly solid

LOG
75kg 2x5
Still getting back into the groove for this.

FLOOR PRESS
80kg 3x8

CIRCUS DB
32.5kg x12
32.5kg x15

PENDLAY
135kg 3x6

Arms[/QUOTE]

**markyg** · 03-13-2023, 11:51 AM

notes from today
Hurray a full lower body workout.

SQUAT
150kg 3x5 belted

LEG PRESS

230kg 2x12
Played around with foot positioning quite a bit. High position seems to work best.

BLOCK PULL
180kg x8, x6, x6

LEG CURL
3x15 45kg

LEG EXTENSION
3x15 55kg

**markyg** · 03-14-2023, 11:40 AM

notes from today
Everything moved well.

BENCH
120kg 3x5

PUSH PRESS
75kg 3x6
75kg x8

Forgot my belt.

INC DB PRESS
40kg 3x10

MACHINE ROW
3x12

PULLDOWN
66kg 2x12

**markyg** · 03-16-2023, 11:30 AM

notes from today
Tough one today. Got it done though.

DEADLIFT
190kg 3x5

REAR FOOT ELEVATED SPLIT SQUAT
3x8 +20kg. Ok so far.

KICKSTAND RDL
3x8 +20kg

HIP THURST
80kg 2x8

LEG RAISE
2x AMRAP

**markyg** · 03-17-2023, 11:52 AM

notes from today
fairly solid

log
75kg 3x5

floor press
85kg 3x8

circus db
35kg x12
35kg x15

pendlay
140kg 3x6

arms

**markyg** · 03-20-2023, 11:47 AM

notes from today
Hurray a full lower body workout.

SQUAT
160kg x4, x3 x3 belted
Didn`t quite get all the reps but not far off.

LEG PRESS

240kg 2x12
Played around with foot positioning quite a bit. High position seems to work best.

BLOCK PULL
180kg x8, x8, x8

LEG CURL
3x15 45kg

LEG EXTENSION
3x15 55kg

**markyg** · 03-22-2023, 01:42 AM

notes from today
Had to cram all this in my lunch break so happy enough.

BENCH
125kg 3x4

PUSH PRESS
77.5kg 3x6
77.5kg x8

INC DB PRESS
42.5kg 3x8

Some selfish bastard was using the 40kgs.

MACHINE ROW
3x12

PULLDOWN
2x12

**markyg** · 03-23-2023, 11:43 AM

notes from today
Another very tough session. All done though.

DEADLIFT
190kg 4x5

Smooth

REAR FOOT ELEVATED SPLIT SQUAT
3x8 +22.5kg. br00tal

KICKSTAND RDL
3x8 +22.5kg

HIP THURST
80kg 3x8

LEG RAISE
2x AMRAP

**markyg** · 03-24-2023, 12:29 PM

notes from today
good session, enjoyed that

log
75kg 4x5

floor press
90kg 3x8

circus db
37.5kg x10
37.5kg x12

pendlay
Couldn`t get near a rack so did strict BB rows
100kg 3x6

arms

**markyg** · 03-31-2023, 07:53 AM

notes from today
Did a couple of sessions in Hamburg but cba logging them. Back to it today after 3 days of German beer and food.

DEADLIFT
190kg 5x5

REAR FOOT ELEVATED SPLIT SQUAT
3x6 +25kg.

KICKSTAND RDL
3x8 +25kg

HIP THURST
80kg 2x10

LEG RAISE
2x AMRAP

**markyg** · 04-01-2023, 08:28 AM

notes from today
Managed to pickup a pinched nerve in my shoulder which made this entire workout fun.

log
80kg 3x4

Form was all over the place with the shoulder.

floor press
95kg 3x6

circus db
Couldn`t seem to stabilise anything at the top with my pinched nerve so did some seated, single arm hammer machine raises

pendlay
140kg 3x6

arms

**markyg** · 04-03-2023, 11:17 AM

notes from today
Nice.

SQUAT
150kg x5
120kg 3x5

1.5 Deadlift
Yeah very gassy!!!
100kg 4x8

LEG PRESS

Had to use the machine as some guy was hogging the leg press.
Full stack x some

LEG CURL
3x15 45kg

LEG EXTENSION
3x15 55kg

**markyg** · 04-04-2023, 10:46 AM

notes from today
Had to cram all this in my lunch break so happy enough.

BENCH
130kg 2x3
130kg 2x2

Probably pushed it a little with 130kg

PUSH PRESS
80kg 3x6
80kg x7

INC DB PRESS
42.5kg 2x10
42.5kg 1x7

MACHINE ROW
3x12

PULLDOWN
2x12

**markyg** · 04-06-2023, 11:25 AM

notes from today
Felt like a bag of dicks today. No energy and very chesty. Did the bare minimum and buggered off.

DEADLIFT
195kg 3x4

REAR FOOT ELEVATED SPLIT SQUAT
3x6 +25kg.

KICKSTAND RDL
3x8 +30kg

**markyg** · 04-17-2023, 10:32 AM

notes from today
Still trying to shake off this damn cold but getting better. Some work done.

SQUAT
160kg x1
140kg 3x1

1.5 Deadlift
Yeah very gassy!!!
120kg 4x4

LEG PRESS

260kg x12, x10

LEG CURL
3x15 45kg

LEG EXTENSION
3x15 55kg

**markyg** · 04-19-2023, 11:35 AM

notes from today
Onwards and upwards

BENCH
140kg

PUSH PRESS
90kg 3x3

INC DB PRESS
40kg 3x10

MACHINE ROW
3x12

PULLDOWN
2x12

**markyg** · 04-20-2023, 11:50 AM

notes from today
A full session. Hurray.

DEADLIFT
200kg 2x3

REAR FOOT ELEVATED SPLIT SQUAT
3x4 +30kg.

KICKSTAND RDL
3x8 +35kg

HIP THURST
80kg 2x12

LEG RAISE
2x AMRAP

**markyg** · 05-01-2023, 10:43 AM

notes from today
Back at it after a week off. Work done.

SQUAT
160kg x1
140kg 3x1

1.5 Deadlift
110kg 3x8

LEG PRESS

280kg x10, x10

LEG CURL
3x15 45kg

LEG EXTENSION
3x15 55kg[/QUOTE]

**markyg** · 05-02-2023, 10:10 AM

notes from today
Meh. My OH pressing seems to have deserted me.

BENCH
90kg x5
105kg x5
120kg x4

PUSH PRESS
90kg x1
80kg 3x3
60kg x10

INC DB PRESS
42.5kg 3x8

MACHINE ROW
3x10

PULLDOWN
2x12

**markyg** · 05-04-2023, 11:24 AM

notes from today
A full session. Hurray.

DEADLIFT
205kg 3x3

REAR FOOT ELEVATED SPLIT SQUAT
3x4 +32.5kg.

KICKSTAND RDL
3x8 +32.5kg

HIP THURST
90kg 2x6

LEG RAISE
2x AMRAP

**markyg** · 05-08-2023, 09:58 AM

notes from today
Everything moved ok.

squat
170kg x1
140kg 3x1

1.5 deadlift
120kg 3x6

leg press

Had to use the poor man`s leg press as the proper one was being used by a gang of plebs.

leg curl
3x15 45kg

leg extension
3x15 55kg

**markyg** · 05-09-2023, 06:25 AM

notes from today
Back in the game. Interesting self-observation today, been really just grinding through workouts for a while. Not that that`s a bad thing and I`ve kinda achieved where I wanted to be weight wise but haven`t really focussed on any individual lift or tried to get psyched up for anything much. The disaster last week of OH was kinda annoying me so I took a few moments just to focus on what I was doing and managed to get something done. Good times.

BENCH
100kg x3
115kg x3
130kg x3

PUSH PRESS
90kg 3x3
90kg x5

INC DB PRESS
45kg 3x6

MACHINE ROW
3x10

PULLDOWN
2x12

**markyg** · 05-11-2023, 11:01 AM

notes from today
Meh.

DEADLIFT
210kg 2x3
Felt form was slipping so dropped weight slightly
200kg x3

REAR FOOT ELEVATED SPLIT SQUAT
3x6 +32.5kg
RPE x a billion

KICKSTAND RDL
3x8 +35kg

HIP THURST
90kg 2x8

LEG RAISE
2x AMRAP

**markyg** · 05-12-2023, 10:44 AM

notes from today
Bit rusty with a few of the movements.

log
80kg 5x4

Form was all over the place. Ranged from an ok jerk to a push press to a strict press and everything in between.

floor press
95kg 2x7
95kg x7

circus db
42.5kg x6 right arm
42.5kg x3 left arm
30kg x12 each arm

pendlay
120kg x6
130kg 3x6

arms

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