Markyg`s log

[markyg]

notes from today
Standard session.

squat
150kg x3

127.5kg 3x4

paused deadlift
150kg 3x5

leg press
Played around with positioning on this.
190kg 2x12

HAMSTRINGS
3x12

LEG EXTENSIONP
3x12

[markyg]

notes from today
Hey ho. Physio tomorrow.

BENCH
Nope

OH PRESS
70kg 3x6

Oddly this doesn`t seem to bother me.


INC DB
Nope

MACHINE ROW
3x10

PULLDOWN
2x10

[markyg]

notes from today
Deads felt pretty good today, not gonna lie.

DEADLIFT
230kg x2

190kg 2x3

SINGLE LEG LEG PRESS
80kg 3x6

Much better this week.

RDL
120kg 3x6

HIP THRUST
100kg 3x10


DEADBUG
2x20

[markyg]

notes from today
Moving on up

log
95kg x1

Clean felt a bit heavy but press felt ok

70kg 4x5

YATES ROW
80kg x8
90kg x8
100kg x8

strict db
20kg 4x8

cable row
2x12

arms

[markyg]

notes from today
**insert inspirational quote**

squat
150kg x5

127.5kg 4x4

paused deadlift
150kg 4x5

leg press
Played around with positioning on this.
230kg 2x12

HAMSTRINGS
3x12

LEG EXTENSIONP
3x12

[markyg]

notes from today
Everything moved well

SINGLE ARM DB ROW
42.5kg x12
50kg x12
50kg x12

OH PRESS
72.5kg 3x6

Oddly this doesn`t seem to bother me.


IYWT
4x10

MACHINE ROW
3x10

PULLDOWN
2x10

[markyg]

notes from today
Movin'

DEADLIFT
235kg x1

RPE probably 8.5
200kg 2x2

SINGLE LEG LEG PRESS
80kg 3x6


RDL
125kg 3x6

HIP THRUST
100kg 3x10


DEADBUG
2x20

[markyg]

notes from today
Fairly solid session as you would expect

log
65kg 3x6

65kg x11

STRICT LOG
50kg 2x12
50kg 1x10

LOG ROW
50kg x8
60kg x8
70kg x8

LU RAISE
2.5kg x12
5kg 2x12

arms

[markyg]

notes from today
Really poor night`s sleep and woke up with a very stiff hip. Wasn`t really in the mood to train but went and did some stuff.

squat
160kg x3

125kg 3x4

Supposed to be 135kg but clearly I can`t count.

paused deadlift
None today

leg press
240kg x12 - went fine
240kg x8 - seemed to bother my knees, not sure if position was off.

HAMSTRINGS
3x12

LEG EXTENSIONP
3x12

[markyg]

notes from today
Everything moved ok

SINGLE ARM DB ROW
50kg 3x12

OH PRESS
75kg x6
75kg x5
75kg x5



IYWT
4x10

MACHINE ROW
3x10

PULLDOWN
2x10

[markyg]

notes from today
Forgot my sister was getting married so had 30 minutes to workout so moved this session from Friday to Thursday.

log clean
50kg x3
60kg x3
70kg x3
80kg x3
90kg x3


RPE 8

log
65kg 3x6


STRICT LOG
52.5kg 3x12

[markyg]

notes from today
Really just tried to work around my back today

SINGLE ARM CABLE ROW
Did a few extra sets with lighter weight to try and stretch the back

SEATED OH PRESS
60kg x6
65kg x6
70kg x6




IYWT
4x10

MACHINE ROW
3x10

PULLDOWN
Did a few extra sets with lighter weight to try and stretch the back

[markyg]

notes from today
Went ok all things considered.

DEADLIFT
240kg x1

RPE probably 9.5
180kg 2x5

SINGLE LEG LEG PRESS
80kg 3x6


RDL
125kg 3x6

HIP THRUST
100kg 3x10


DEADBUG
2x20

[markyg]

notes from today
Couldn`t get near a rack for the log so decided to see how my bench was. No real issues.

BENCH
140kg x1
120kg x3
100kg 2x5 (small tweak after the third reps)
60kg x30

INC DB BENCH
25kg 3x12

NEUTRAL GRIP MACHINE ROW
3 sets

PEC FLY
3 sets

TRICEPS
Some

[markyg]

notes from today
The Lord giveth and he taketh away

squat
170kg x2

Actually felt ok aside from hitting the spotter bar on the 2nd rep.

140kg x3
Got that weird spasm thing again. Not as bad as before but I wasn`t pushing it.

paused deadlift
None today

leg press
240kg 2x12 - went fine

HAMSTRINGS
3x12

LEG EXTENSION
3x12

[markyg]

notes from today
First workout in a month. Plan was to not suck too much. Everything went ok considering. Shoulder is still a bit stiff so I`ll start throwing in the rehab again.

Jet lag is a bitch.

AM Cardio - 12 minutes on the x-trainer.

SEATED VERTICAL JUMP
3x10

squat
100kg x5 RIR 3
80kg 3x5

STRICT PRESS
20kg x10
30kg x8
40kg x8
50kg x8
60kg x8

GOOD MORNING
40kg 4x12

ROW
30kg a side
3x8

LAT RAISE
2.5kg 3x10

REAR RAISE
2.5kg 3x15

[markyg]

notes from today
Back at it. Kinda

AM Cardio - 20 minutes on the x-trainer.

MEDICINE BALL SLAM
1x10

BENCH PRESS
100kg x5 RIR 3-5
90kg 3x5

Fairy solid

LEG PRESS
150kg x12
170kg 2x12

GOOD MORNING
40kg 4x12

HAMSTRINGS
3x15

[markyg]

notes from today
Still weak as piss but work done.

SEATED VERTICAL JUMP
3x10

squat
120kg x5 RIR 3
100kg 3x5

STRICT PRESS
20kg x8
40kg x8
50kg x8
60kg x8
65kg x8

GOOD MORNING
40kg 4x12

BB ROW
60kg 3x8
Paused at top

LAT RAISE
7.5kg 3x10

REAR RAISE
7.5kg 3x15

[markyg]

notes from today
Hurray for deadlifts.


SEATED VERTICAL JUMP
3x10

DEADLIFT
180kg x5 RIR 2/3
150kg 3x5

HATFIELD STEP UP
What an odd exercise

60kg 3x12

GOOD MORNING
40kg 4x12

INC DB PRESS
22.5kg x12
32.5kg 2x12

Just feeling this out again

LAT PULL DOWN
3x7

BICEPS
3x10

[markyg]

notes from today
Pretty good


MEDICINE BALL SLAM
1x10

BENCH PRESS
105kg x5 RIR 3
90kg 3x5

Fairy solid

LEG PRESS
190kg 3x12



HAMSTRINGS
3x15

TRICEPS
3x15

[markyg]

notes from today
Still weak as piss but work done.

SEATED VERTICAL JUMP
3x10

squat
130kg x5 RIR 3
110kg 3x5

Feeling better every week

STRICT PRESS
20kg x10
40kg x8
50kg x8
60kg x6
67.5kg x6

GOOD MORNING
60kg 4x12

CHEST SUPPORTED ROW
80kg 3x8

LAT RAISE
5kg 3x10

REAR RAISE
Used the machine. 14kg I think.

[markyg]

notes from today
Hurray for deadlifts.


SEATED VERTICAL JUMP
3x10

DEADLIFT
190kg x5 RIR 2
150kg 3x5

HATFIELD STEP UP
60kg x12
70kg x12
80kg x12


INC DB PRESS
35kg 3x12


LAT PULL DOWN
3x7

BICEPS
3x10

[markyg]

notes from today
Pretty good


MEDICINE BALL SLAM
1x10

BENCH PRESS
110kg x5 RIR 2
90kg 3x5

All paused for a laugh

LEG PRESS
230kg 3x12



HAMSTRINGS
3x15

TRICEPS
3x15

[markyg]

notes from today
Still weak as piss but work done.

SEATED VERTICAL JUMP
3x10

squat
140kg x5 RIR 2
110kg 3x5

Feeling better every week

STRICT PRESS
20kg x10
40kg x8
50kg x8
60kg x6
70kg x6

GOOD MORNING
60kg x12
80kg x6
70kg 2x8

CHEST SUPPORTED ROW
Had to use a different machine so not sure of the weight

LAT RAISE
7.5kg 3x10

REAR RAISE
7.5kg 3x15

[markyg]

notes from today
Really wasn`t feeling this today but ended ok

SEATED VERTICAL JUMP
3x10

DEADLIFT
200kg 3x1
160kg 3x5

HATFIELD STEP UP
60kg x12
80kg x12
100kg x8


INC DB PRESS
37.5kg 3x8


LAT PULL DOWN
3x7

BICEPS
3x10

[markyg]

notes from today
Pretty good


MEDICINE BALL SLAM
3x3
BENCH PRESS
120kg x5 RIR 0.89
100kg 3x5


LEG PRESS
230kg 3x12



HAMSTRINGS
3x15

TRICEPS
3x15

[markyg]

notes from today
Forgot my knee sleeves which always throws me off so more in the tank for squats.

SEATED VERTICAL JUMP
3x10

squat
140kg x5 RIR 2
110kg 3x5

STRICT PRESS
20kg x10
42.5kg x8
52.5kg x8
62.5kg x6
72.5kg x6

GOOD MORNING
60kg x12
70kg 3x12

CHEST SUPPORTED ROW
80kg x8
90kg 2x8

LAT RAISE
7.5kg 3x10

REAR RAISE
7.5kg 3x15

[markyg]

notes from today
Pretty smooth overall.

SEATED VERTICAL JUMP
3x10

DEADLIFT
200kg x3
180kg 3x5

HATFIELD STEP UP
60kg x12
80kg x12
100kg x10


INC DB PRESS
40kgkg 3x8


LAT PULL DOWN
3x7

BICEPS
3x10

[markyg]

notes from today
Meh

MEDICINE BALL SLAM
3x3

BENCH PRESS
130kg x2 (probably should have went for 125kg)
100kg 3x5


LEG PRESS
230kg x12
250kg 2x10




HAMSTRINGS
3x15

TRICEPS
3x15

[markyg]

notes from today
Good session

SEATED VERTICAL JUMP
3x10

squat
150kg x3 RIR 1-2
120kg 3x3

STRICT PRESS
20kg x10
45kg x6
55kg x6
65kg x6
75kg x6

RPE probably 9ish

GOOD MORNING
80kg 4x8

CHEST SUPPORTED ROW
80kg x8
90kg x8
190kg x8


LAT RAISE
7.5kg 3x10

REAR RAISE
7.5kg 3x15