Markyg`s log

**markyg** · 01-02-2023, 08:16 AM

notes from today
Didn`t feel brilliant going into this but that`s probably more down to a week of poor nutrition and sleep and too much alcohol.

SQUAT
140kg x4 Belted
150kg x4 Belted
155kg x4 Belted

Pretty solid.

BANDED RDL

Couldn`t really workout how to setup with a band so just stood on a doubled up red band.
100kg
2x8

SPLIT SQUAT
25kg DBs
x8
x8

Energy levels just crashed after this so just knocked it on the head

**markyg** · 01-03-2023, 07:09 AM

notes from today
Still not feeling 100% but any workout is better than no workout.

OH PRESS
85kg x3
75kg x5
75kg x5
75kg x5

RIR probably 2 here today

65kg x10

INC BENCH
95kg 3x5

RIR probably 1 here.

PULL UPS
4x5

DB ROW
54kg 3x12

BB Curls

**markyg** · 01-05-2023, 10:35 AM

notes from today
Small steps.

DEADLIFT
220kg x2
200kg 3x2

Belt on this week.

LEG PRESS
130kg 3x10

HAMSTRING CURLS
2x12

PENDLAY ROW
130kg 3x6

**markyg** · 01-06-2023, 10:50 AM

notes from today
Moving on up.

DECLINE BENCH
Flat bench was being used by some guy playing Candy Crush. Go figure. Haven`t done decline bench in years.

120kg 3x4

100kg x19

CIRCUS DB
Just used a normal DB
27.5kg 3x10

BB ROW
80kg 3x10

PAUSED DB ROW
60kg 3x10

Max DB in gym so kept reps higher.

**markyg** · 01-09-2023, 10:29 AM

notes from today
Had to work around a couple of things as the gym was rammed. Hey ho.

SQUAT
140kg x4 Belted
150kg x4 Belted
155kg x4 Belted
155kg x4 Belted

Right knee was tweaked slightly on the first set but didn`t seem to be affecting me so just cracked on.

BANDED RDL

100kg
3x12

SINGLE LEG LEG EXTENSION
3x8

HIP THRUST
40kg 3x12

LEG RAISES
20, 15, 15

**markyg** · 01-10-2023, 10:36 AM

notes from today
Didn`t quite hit my OH numbers but everything else moved well.

OH PRESS
85kg x4
85kg x4
85kg x4
85kg x3

75kg x6

INC BENCH
100kg 3x6

RIR probably 1 here.

PULL UPS
4x5

DB ROW
56kg 3x8

BB Curls

**markyg** · 01-12-2023, 10:38 AM

notes from today
As ze Germans might say: langsam langsam eingängiger Affe.

DEADLIFT
240kg x1
200kg 3x2

LEG PRESS
140kg x10
160kg x10
180kg x10

HAMSTRING CURLS
2x12

PENDLAY ROW
130kg 3x6

**markyg** · 01-13-2023, 10:36 AM

notes from today
More work done.

BENCH
120kg x4
125kg x4
130kg x3 RIR 1
105kg x10

CIRCUS DB
Just used a normal DB
30kg 3x10

BB ROW
85kg 3x10

PAUSED DB ROW
60kg x12, x10, x10

Triceps

**FrancisSoyer** · 01-14-2023, 05:06 AM

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Class A Fires: “Ordinary” Fires. ...
Class B Fires: Liquids & Gases. ...
Class C Fires: Electrical Fires. ...
Class D Fires: Metallic Fires. ...
Class K Fires: Grease Fires or Cooking Fires. kitchen fire

https://www.fire-extinguisher101.com/class-k-fires.html

**markyg** · 01-16-2023, 10:22 AM

notes from today
Managed to forget my gym kit, so freezing cold garage it is

SQUAT
140kg x3 Belted
150kg x3 Belted
155kg x3 Belted
160kg x3 Belted

BANDED RDL

110kg
3x12

Tough this week

SINGLE LEG LEG EXTENSION
28kg x8
28kg x6
28kg x6

HIP THRUST
45kg 3x12

LEG RAISES
20, 15, 15

**markyg** · 01-17-2023, 10:47 AM

notes from today
OH slowing down.

OH PRESS

Ended up using a 21.5kg Jordan power bar. Don`t know why.

86.5kg x3
76.5kg x5
76.5kg x5
76.5kg x5
76.5kg x5

INC BENCH
100kg 4x6

RIR probably 1 here.

PULL UPS
4x5

DB ROW
56kg 3x12

BB Curls

**markyg** · 01-19-2023, 10:57 AM

notes from today
Meh.

DEADLIFT
250kg x1

240kg didn't move as well as it did last week and 250kg was a bit horrible. Still.

LEG PRESS
180kg x10

Got a shooting pain in my right knee on the second set. Weird but halted it there.

HAMSTRING CURLS
3x12

PENDLAY ROW
130kg 3x6

**markyg** · 01-20-2023, 10:56 AM

notes from today
Phew. That was tough. No doubt. No siree. No doubt at all.

BENCH
120kg x3
130kg x3 RIR 1
135kg x3 RIR 1

110kg x10

CIRCUS DB
Just used a normal DB
30kg 3x12

BB ROW
90kg 3x10

PAUSED DB ROW
60kg 2x15

15 reps man. That`s like cardio.

Triceps

**markyg** · 01-23-2023, 10:40 AM

notes from today
More work

SQUAT
Right knee was still a bit tweaky on these but didn`t really affect anything too much really.

150kg x2 Belted
160kg x2 Belted
160kg x2 Belted

BANDED RDL

110kg
3x12

SINGLE LEG LEG EXTENSION
Tried to do split squats but even body weight my right knee was saying no chance so did some tempo leg press stuff. Not really the unilateral work intended but at least it was something.
3/4 sets.

HIP THRUST
50kg 3x12

LEG RAISES
Used the Roman Chair thing
10,10,10

**markyg** · 01-24-2023, 10:53 AM

notes from today
My overhead pressing continues it`s meteoric spiral into mediocrity. Left shoulder/pec was quite tight today

OH PRESS

85kg x1
70kg x5
70kg x5
70kg x5
70kg x5

INC BENCH
Incline bench was being hogged by a phone monkey so I used the plate loaded machine
Some kg 4x6

PULL UPS
Could not get near a pull up station for love nor money so used the pulldown machine
4x5 ish

DB ROW
60kg 3x8

BB Curls

**markyg** · 01-26-2023, 10:36 AM

notes from today
Good little deload session

DEADLIFT
150kg 3x5 no belt

LEG PRESS
Knee was still a little dicey so did a lower weight and about 100 reps.

HAMSTRING CURLS
3x12

PENDLAY ROW
130kg 2x6

**markyg** · 01-27-2023, 06:37 AM

notes from today
Smooth.

BENCH
130kg x3 RIR 1
115kg 2x3

CIRCUS DB
Just used a normal DB
30kg 3x12

BB ROW
90kg 2x10

DB ROW
60kg x10
60kg x17

Triceps

**markyg** · 01-30-2023, 10:23 AM

notes from today
A day to forget.

SQUAT
Right knee was still not feeling great even on warmups. Worked up to 140kg x1 and canned it there as it was just getting progressively worse.

BANDED RDL

120kg
2x8

SINGLE LEG LEG EXTENSION
Tried to do some leg extensions but knee was having none of it

HIP THRUST
Machine was out of order. Not my day.

LEG RAISES
Used the Roman Chair thing
10,10,10

**markyg** · 01-31-2023, 10:28 AM

notes from today
Fairly sold as you`d expect.

PUSH PRESS

Supposed to be push press but wanted to give my knee a bit of a rest so did seated OH PRESS
80kg x5
65kg x5
65kg x5

INC BENCH
100kg 2x5

PULL UPS
20 reps 2 min 36 seconds

MEADOWS ROW
55kg 2x8

BB Curls

**markyg** · 02-02-2023, 10:31 AM

notes from today
Good little deload session

DEADLIFT
180kg x5 no belt
160kg 3x5 no belt

LEG PRESS
3x10 130kg, 170kg, 170kg

Still a bit of knee annoyance but just ignored it. No residual effects. Weird. Seemed to be less of an issue with a slightly narrower stance and not pushing my knees out

HAMSTRING CURLS
3x12

PENDLAY ROW
130kg 3x5 beltless for fun

**markyg** · 02-03-2023, 11:03 AM

notes from today
Smooth.

BENCH
132.5kg x3 RIR 1
115kg 3x3

CIRCUS DB
Just used a normal DB
35kg 3x10

Noticeably tougher.

BB ROW
90kg 3x10

DB ROW
60kg 2x10
60kg x12

Triceps

**markyg** · 02-07-2023, 10:43 AM

notes from today
Fairly solid as you`d expect.

PUSH PRESS

70kg x5 RPE7
60kg x5
60kg x5

INC BENCH
100kg 3x5

PULL UPS
25 reps 4 min 17 seconds

MEADOWS ROW
55kg 3x8

BB Curls

**markyg** · 02-09-2023, 10:39 AM

notes from today
Good little deload session

DEADLIFT
190kg x5 no belt
170kg 3x5 no belt

LEG PRESS
3x10

HAMSTRING CURLS
3x12

PENDLAY ROW
135kg 3x5

**markyg** · 02-10-2023, 10:57 AM

notes from today
Keep on trucking.

BENCH
140kg x3 RIR 0.5
115kg 3x3

CIRCUS DB
Just used a normal DB
35kg 3x12

Really hard this week.

BB ROW
92.5kg 3x10

DB ROW
60kg 2x10
60kg x14

Triceps

**markyg** · 02-13-2023, 10:36 AM

notes from today
New programme. Woo.

SQUAT
So, had to do these after leg press as the gym was mobbed.
Right knee still not feeling right but widened my stance slightly and it went from a 7/10 PITA to a 2/10. So, progress.
Anyway, didn`t want to push my luck so
120kg 5x5 beltless

LEG PRESS

240kg x12
270kg x8

BLOCK PULL
140kg 3x8 beltless
Felt ok.

LEG EXTENSION
3x15 50kg

LEG CURL
3x15 41kg

**markyg** · 02-14-2023, 10:43 AM

notes from today
Fairly solid session. Leg DOMS for the first time in a looong time.

BENCH
100kg 5x5

CPUSH PRESS
65kg 3x6
1x10

INC DB PRESS
30kg x8
35kg x8
40kg x8

Just feeling it out again

PLATE LOADED MACHINEROW
50kg 2x12
40kg 1x10

PULLDOWN
45kg x15
51kg x15

**markyg** · 02-16-2023, 10:13 AM

notes from today
Tired as hell today. Very little sleep. Got in. Done stuff. Got out.

DEADLIFT
160kg 5x5 no belt

REAR FOOT ELEVATED SPLIT SQUAT
3x8 just BW to test the knee. No issues. Nice and controlled.

KICKSTAND RDL
3x8 +12kg

HIP THURST
60kg 2x10

LEG RAISE
2x10

**markyg** · 02-20-2023, 10:42 AM

notes from today
Fairly solid.

SQUAT
130kg x5 beltless
130kg 3x5 belted

LEG PRESS

270kg x10
270kg x6

Knee was feeling a bit funky

BLOCK PULL
150kg 3x8 beltless
Felt ok.

LEG CURL
3x15 45kg

**markyg** · 02-21-2023, 10:26 AM

notes from today
Everything moved well.

BENCH
105kg 4x5

CPUSH PRESS
67.5kg 3x6

INC DB PRESS
40kg 3x8

CABLE ROW
3x12

PULLDOWN
51kg 2x15

**markyg** · 02-23-2023, 10:26 AM

notes from today
Fairly solid

DEADLIFT
170kg 4x5 no belt

REAR FOOT ELEVATED SPLIT SQUAT
3x8 +10kg. Ok so far.

KICKSTAND RDL
3x8 +14kg

HIP THURST
60kg 2x12

LEG RAISE
2x AMRAP

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