BennyMagoo's Training Log

  1. BennyMagoo's Training Log


    Hi AM.

    Firstly, my stats:
    37 yo
    230Ib at ^^25% BF
    396Ib S
    308Ib B
    550Ib DL

    About me:
    Married with 2 kids, plumber working 24hrs for a local utility provider, just bought a house, train 4am 6 days a week.

    Goals:
    Strength, fitness, longevity.

    Why the log?

    I recently logged an LGD cycle and found the habbit highly beneficial.

    Enjoy the ride.


  2. Sat 4th March

    Benchpress:

    Worked up to 110kg (242Ib) for 5x3. Felt pretty rusty having only performed light sets for the last couple weeks.

    Yates rows
    Worked up to 5x5 with 198Ib.

    Pull up

    5x5 BW

    Arnold Press

    20kg (44Ib) db for
    10
    8
    6
    6
    6
    10

    Reverse flies from hyper bench

    5kg db for 5x15

    Feeling very average lately after finishing my run with dermastrength.
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  3. 226 P
    205 C
    179 F

    3389cal

    Was fairly active today, building hand rail & repairing roof on my house.

  4. Su 5th March

    Deadlifts:

    Failed a 20min EMOM after 12 min. Protocol was 20 triples with 160kg (352Ib) beltless. Pulled the pin after 12th set because my form really fell apart. Went into it unsure I would be able to complete this progression as, honestly, I was still pretty fatigued from the last 3 weeks of 20min EMOMs with squats and deadlifts.

    Finished the session with 3x8 with 140kg focusing on sliw negs for a good core workout.

  5. 5th March nutrition

    243P
    418 C
    155 F
    41 Fibre

    4097 cal

    Yeah, big day on the tucker!
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  6. 6th March macros...

    225p
    264c
    113f
    29fibre

    3000 cal

  7. Tues 7th march Upper volume

    Benchpress, paused, slow descent
    20kgx10
    60kgx10
    80kg (176Ib) x10 r shoulder a little achy. Artbritis flare up atm, as every dodgy joint aches.
    90kg (198Ib) x10 beautiful set - control PR
    95kg (209Ib) x10 Decade PR and def lifetime form PR. Nice pauses, perfect bar path, even speed up until final rep. That was prob an RPE7.5. Stoked.
    80kg x 16 AMRAP also prob a PR.

    Yates rows with top pause
    60kg for 3x10

    Chest Dips BW

    3x8

    Hyper reverse flyes

    4kg dumbells for 3x15

    Lat pulldown

    '75' for
    10
    8
    8

    Cable side delt raise
    50x10
    55x10
    60x10

  8. 7th March macros...

    275p
    418c
    191f

    34fibre

    3973cal

  9. Wed 8th March skwaaaats

    First time squatting 3 plates for a couple weeks. Felt very rusty, but wporked up to 5x3 with 140kg (308Ib) beltless, paused. Pretty happy with my speed, and rpe (expected this to be quite high).

    Afterwards I did some upper body mobility & rehab stuff.

  10. Mon 13th March Bench Power

    Havent logged since last Wed, and havent trained either. First 4 day break fo a long time due to moving house late last week and getting pretty sick over the weekend! Anyway back now and starting the week fresh.

  11. Omg just lost almost the whole log. Bloody touchy tablet.

    Anyway, went something like this:

    Worked up to 115kg 253Ib bench press for 5 sets 3 with long pauses, super slow descents. I wore a belt for these to combat bad back cramps during warmups, and every set felt unbelievably easy. Ever set qast rpe8 or under, except for last set which was a 9. I am consistently gaining strength and control with benchpress after a month of deloading.

    Yates Rows bench grip: Worked up to 5x3 with 110kg

    Barbell Row bench grip: 110kgx8

    BW pullups supine grip : 3x8 pretty easy but starting to feel the weekend spent with GI woes.

    BW Dips 3x8 hit the wall pretty hard.

    Finished with some rear delt raises from the hyper bench using 5kg plates iin each hand.

  12. Mon 13th march macros:

    137p
    288c
    134f
    52fibre

    2984cal

  13. Tues 14th march deadlift

    Worked up to:
    180kg (396Ib) x3 for 2 sets
    200kg (440Ib) x3
    210kg (462Ib) x3 rpe8 pretty happy with this after nothing heavy for over a month

    Cable pullovers

    25kg for 3x15

    Reverse flyes from hyper

    3kg db for 3x15

    Lat pull ups

    BW for 3x8 with top pause

    Leg raises

    3x20

  14. Thurs 16th march skwaats

    Felt rough today, did about 15 warmup sets after prehab stuff but finally managed to work my way up to:

    160x1 for 2 sets
    180x1 pretty happy with how smootg this moved
    160x1 for 3 sets

    All highbar (lower back wont let me run lowbar atm).

    Linear hack press:
    3 sets of 6 with 60kg. This destroyed my legs and butt.

    Reverse flyes from hyper

    5kg db for 3x12

    Cable seated hip abduction

    Full stack for 3x20

    Cable seated hip adduction

    '50' for 3x20

  15. Macros

    212p
    289c
    133f
    48fibre

    3085cal

    This is where i want to be...

  16. Friday 17th march bench volume

    Worked up to:

    100kg (220Ibx10) for a sloppy PR - pauses went out the window after 6th rep and last rep was an absolute battle for survival (no spotter hehe)
    95kg (208Ib)x10 rpe9.5 this set hurt but i kept true to form
    95kgx10 rpe10 sooo close to fail on last rep lol
    80kgx12 AMRAP

    Yates Rows (sub for plate rows due to busy gym)
    60kgx15
    80kgx8x3sets

    Chinups BW 3x10
    Dips BW
    15,
    10,
    2 ...hit the wall soooo hard shaking like a virgin right now

    Lat pulldown 3x10 ,'70'

  17. Sunday 19th March Acessories

    Rest day yesterday, also didnt count macros but prob around 3000cal.

    70hr work week this week and i am feeling it in my back this morning. Was going to pull but think i will run accessories today instead, and pull tomorrow.

    Pullups BW 5x10
    Seated DB curl 15kg for 3x10 2x8
    Reverse grip BB curl 30kg 3x10
    Face pulls
    Revrse flyes from hyper bench 5kg for 3x15
    Latetal db raise 7.5kg for 3x15
    Overhead db tri extensions 15kg for 5x10
    Cable tri kickdowns 3x10
    Close grip BP 60kg for 20, 15, 14, 11, 11

  18. Monday 20th deadlifts

    Felt stiff and sore before this workout and decided to play it by ear through warmup sets. However things began to feel good once I got to 180kg (396Ib) and I hit 3x3 with 220kg (485Ib) at rpe7,8 & 9 respectively.

    Followed up with some ovethead db (5kg) raise from hyperextension, lat pulldowns ( 70 fod 3x10) and cable lateral delt raises (55 for 10, 9, 8) .
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