BennyMagoo's Training Log

Dammit, twice in a row I have forgotten to hit send on my log....so heres the catchup:

Wed 3135cal 186p 393c 89f 35g fibre

Thurs 2796cal 109p 327c 90f 32g fibre

Fri 2867cal 105p 368c 81f 27g fibre

I realltpy need to start limiting my carbs more to hit my protein goals.
 
Sat 17th Feb

On wed I did some deadlifts, hitting 180kg for what felt like quite a comfortable 3x5. However, afterwards my right hip siezed up pretty badly and with a painful ache emanating from the psoas there that immediately becomes more intense when I try and squat just 60kg, or perform any banded knee hinges. So I have wound back my rehab plan back to week 2 and canned squats & DL again while I wait for the pain to subside.

Benchpress - with as little arch as possible - the plan was to hit 120kg for 3x3, which should have been reasonably easy, however i failed the first rep. RIP benchpress, ****ing cut. Finsihed with 3x5 100kg

Isolat pulldown 140kg 3x8 1x10
Weighted dip 40kg for 4,4,3
Isolat shoulder press 70kg 3x8
 
Wed 14th March.

The last month has been extremely busy so I havent been logging to try and optimise my limited workout times. My BW is down to 100kg now, and I am recovering from a nasty chest infection following 165hrs work in 2 weeks.

Bench today, just going to attempt 120kg for a triple then back off. Still feeling mildly feverish and weak AF so bringing out the smelling salts.
1st attempt: 2reps
2nd attempt: 3 reps...got it and that's even a BW PR
100kgx5 backoff set

Seated isolateral row unilateral style 80kg 3x10 each side
Cable tri pushdown slow neg 35kg 3x8
BW pullup 3x5
Cable lateral delt raise 60 3x8
Cable lat pulldown 80 for 3x5
 
Thurs 15th

Awesome sesh today:
Weihhhted pullups 10kg 5x6
BW upright dips (knees up) slow descrnt 3x8
Seated db curls 60sec rest 15kg for 10,8,6,6
Close grip BP 60kg for 20,17,15
Superset hammer curls 20kgx8 with rev grip curls 27.5kgx8 for 3


Yesterday I ate:
2688cal 190p 240c 101f 35g fibre
 
Sat 16th
Just a bit of upper body volume work today after hitting some heavy deads yesterday.

This after consuming 4410cal yesterday, including 540g carbs haha.
 
Monday 19th March

Going to hit up some light upper body volume today:
Isolat pulldown 120kg 3x10
Benchpress 90kg 3x10
Cable pullover 12.5 3x14
Cable tri pushdown 25kg 3x14
BW pullup 8,8,10,8
BW dip 3x15
Cable lat pulldown 80 for 3x8
Cable lateral delt raise 50 3x10
 
Wed 21st Mar

Squats: hit 140kgx5, 145kg for 2x5
Followed that with some front squats 60kg paused slow ascent 5x3, BW pullups 3x8 and leg extension '60' 3x20
 
Damn forgot to hit send on my last sesh...it wasnju st a bit of upper body volume bla bla bla....


Saturday 24th March

Deadlift worked up to 220kgx3 230kgx3 180kg for 2x8
15kg weighted pullup 3x5
HS iso bench press 60kg 3x10
Seated isolaterak row 85kg 3x8
Ab wheel supermans 3x8
 
Tues 27th March

Spent the last 2 days on the toilet and rhis morning I feel terrible - every joint is aching and muscles are cramping.

Goal for today is simply to get myself moving again.

Seated db curls 15kg for 6,10,9,9
Benchpress 60kg 3, 5x6 slow eccentric, paused, explosive concentric
Rev grip bb curls 25kg 3x10
Cable tri pushdowns 20kg for 5x10 30kgx6
Cable external rotations (my rotator cuffs are aching so bad!) 4kg 5x8
Ab wheel supermans 5x8
Db hyper flyes 7kg 3x12
Pilates tabletop thingies 3x8 breaths

Feeling like complete dogpoo right now, BW 100.5kg down 1kg since Saturday
 
Wed 28th March Squats:
120kgx5, 140kgx3, 100kgx8, 100kgx12 - felt prett sore and hollow after being sick ovrr the weekend and backed off when I realised my form was failing in the third rep of 3x140kg.
Lat pullups 5x12
Hyperextensions: focusing on open hips and arched feet by using a slightly bent leg position 5x15
Horizontal max jump...hit 6 squares for a PR! Performed this for 5 reps.
 
Thurs 29th Mar

Isolat seated rows 80kgx10, 90kg for 3x8
Pullups: BW 3X6, 10KG 3X6
DIPS BW 4X10
Green band pull aparts 4x10
Cable lat pulldown 80 for 3x8
 
Woods missing yesterday's log... Ah well.

Saturday 31st Mar

Really felt like squatting today so, after a nice long warm up involving lots of mobility stuff, I worked up to 120kgx10, 140kgx1, 160kgx1, 180kgx1 then 3 x1 with 160kg again.

Also did 5 speedy deadlift triples with 140kg and some an stuff.

Jumped on the scales and was surprised to see double digits! Weight was 99.8kg, but I'm counting it was 100 flat since I always round it to the nearest halfa
 
Mon 2nd April

Ate about 5500cal yesterday, it was fun. Today did heaps of random stuff at the gym includibg 5x10 90kg bench., seated rows, front felt raise black black bla
 
Wed 4th April

Random upper body sesh:
Isolat pulldown 120kg 5x10
Db lateral raise 5kg 3x15
Db front raise 5kg 3x15
Bb row 90kgx6, 110kgx6, 120kgx6
Strict ohp 50kg 2x10 60kg 2x5
bw pullup 3x8
 
Yesterday I did some speedy benchpress triple with 110kg, followed by snatch into front squat triples at 50kg. These have really improved and are a good indication that my hip mobility routine is efextive.

Fri 6tn April:

Seated db curls 15kg 4x10
Db tri overhead ext 15kg 3x8
Preacher curl 40kg 3x10 35kg 2x10
Kettlebell 1 legged deadlift 40kg (20 each hand) 5x10 each side
Benchpress 65kg for 20,20,16
Cable pulldown 80 for 3x8
 
Monday 9th April

Worked up to some speed bench today, this for 4 sets:

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Accessories:

Isolat pulldown 100kg 3x12
Seated umliatdral row 80kg each side 5x10
Seated calf raise 40kg 3x12
BW pullup 3x8
Side db lateral delt raise 7kg 3x12
 
Thurs 12th April

Isolat pulldown 130kg 5x10
Single leg kettlebell deads 48kg 3x10 each side
Db lateral raise 6kg 3x15
BB row 60kg 3x15 (left wrist playing up so kept weight low and focused on segment through my left arm)
Strict OHP 60kg 3x5
Ab wheel supermans 3x10
 
Speedy bench today....friday13th aprikl

115kg for
3x3, last set by far the best
Seated unilatrral isorow 80kg 3x10, 85kgx8, 87.5kgx8
BW pullup 3x8
Pilates tabletop 3x20
BW pushup 3x20
 
Monday 16th April

Squats today:

Worked up ti 140kgx5, 150kgx5, 155kgx5 (PR!!], 160kgx5 (PR!)
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BW pullup for 10,8,8

And hit the wall...
 
Ffs lost my log....

Today did bench speed 115kg for 5x3, got faster with each set until last set
BW pullup 5x6
Isolat pulldown 130kg 3x8
Single leg KB deads 48kg 3x8 each side
Db lateral delt raiseb7kg for 15,12,14,10
 
Thurs 19th April

Weighted pullups:
10kgx6,15kgx6, 3x5 with 20kg

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Flat bench 90kgx12
Incline bench 3x8 with 70kg
Seated db curls 15kg 3x8
Db side delt raise 8kg 14, 2x12
 
BennyMagoo79 said:
Thurs 19th April

Weighted pullups:
10kgx6,15kgx6, 3x5 with 20kg

Invalid Link Removed

Flat bench 90kgx12
Incline bench 3x8 with 70kg
Seated db curls 15kg 3x8
Db side delt raise 8kg 14, 2x12
Click to expand...

Back looks meaty bro. Liking the addition of the videos to the log btw.

Also like I don’t have to do the math on your lifts as already in kilos for me lol
 
Fri 20th April

Light day today, some mobility stuff then snatch into OH squat 3x5 with 50kg, failed snatch attempt 60kg, clean into front squat 80kg 4x3, then some ab stuff.
 
Thanks bro!

I have a North American buddy at my gym who thinks he has become stronger since coming to Australia because he doesn't realise 20kg is only 44Ib, not 45Ib lol. I don't have the heart to tell him.
 
Monday 23rd April:

Bench speed 115kgx3, 117.5kgx3 (under 1.5sec 3rd rep) 120kgx3 (2sec 3rd rep) 120kgx3 (1.5 -2sec 3rd rep) 120kgx3 (3rd rep maybe 1.5sec). Its easier to focus on getting faster than heavier when running a calorie deficit.

BW pullup 5x8
Ab wheel supermns (5x8) with 8kg side delt raise (4x12,10,10,10)
Incline bench 60kg 3x10 30sec rest intervals
Seated isorows, 140kg 3x8
 
We'd 25th April. ANZAC Day, Lest We Forget.

Squats:
140kgx5 felt really heavy but I yolo'd straight up to 160kg anyway and hit that for 3x5:

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Third set felt like death. After that I hit 120kg for 8 and pretty much felt completely shattered.

Good mornings on hyper bench using the stretching stick for 3x10

bW pull-ups 5x5
 
Thursday 26th April:

Feeling cooked today.

Seated isorow 2 hands: 120kgx10, 140kg 2x8, 1230kgx11
25kg db press 60kg benchpress supersets 3x10,6
BW pullup 3x8, 2x10
Incline bench 65kg 3x10
Cable tri pushdown drtopsets 19kg, 12kg, 8kg for 12,10,12, then 2x 10,8,10
Ab wheel supermans 3x8
 
Sunday 29th April

I am starting a new training block today. I am reverse dieting out from this cut and, coupled with increases in calorie intake, I am increasing training volume and falling back into an organised pattern following a basic PHAT protocol. My goal for the next 3 months is to increase work capacity, maintain strength, and get healthy as I am also coming to the end of a PED cycle.

Training program will go something like this:
Deads 5x5 & weighted pullups plus accessories
Bench speed triples for 3 - 5 sets plus back & squat accesories
Squat triples fot 3-5 sets plus core strength accessories
Rest
Upper body volume
Squats volume 3-5x10
 
BennyMagoo79 said:
Sunday 29th April

I am starting a new training block today. I am reverse dieting out from this cut and, coupled with increases in calorie intake, I am increasing training volume and falling back into an organised pattern following a basic PHAT protocol. My goal for the next 3 months is to increase work capacity, maintain strength, and get healthy as I am also coming to the end of a PED cycle.

Training program will go something like this:
Deads 5x5 & weighted pullups plus accessories
Bench speed triples for 3 - 5 sets plus back & squat accesories
Squat triples fot 3-5 sets plus core strength accessories
Rest
Upper body volume
Squats volume 3-5x10
Click to expand...
Wtf....fat thumbs
 
Sunday 29th April, take 3 - this farking tablet keeps crashing

Deads 180kg 5x5
Weighted pullup 10kg 2x5, 20kgx5, 15kgx6, 15kgx8
Norwegian ham raises 6x8
Single leg deads 40kg 3x8
Leg ext 60 for 3x20
 
Mob 30th April

Speed bench 120kg 3*3 110kg 2*3
Snatch into OH squat 40kg 3*8
Seated row bilateral row 120kg 3*10
DB side felt raise 10kg 3*6
 
Thursday 3rd May W1M1 squat power

Worked up to 160kgx3, and 2x3 165kg

Invalid Link Removed

Ab wheel supermans 5x10
Pilates tabletop compresions 3x30
1min plank x3
 
Friday 4th May w1m1 upper volume

Forgot to mention, Monday I started PCT with 30mg/day clom and 300mg/day laxogenin, and I have been running creatine at 30mg a day for the last 10 days or so. Starting to feel pretty good as lethargy lifts.

27.5kg Db benchpress : 60kg BB benchpress supersets 6:8, 7:7, 8:6, 7:8 (rpe9), 7,6 (rpe9)
Unilateral seated isorow 80kg each side for 2x8 3x10
Incline bench 65kg 2x10, 67.5kgx10
Bw pullup 3x6
Db side delt raise 10kgx8 12.5kg 3x5
 
Tuesday 8th May upper power w2m1

Foreword: Havwnt logged a couple of sesions as I was working out with others. Saturday I pulled 190kg for 5x5 quite comfortably (zero soreness and every set felt like an rpe 6 or 7) before doing about 12 sets of pullups and chinups and some biceps stuff including preacher curl drop sets and seated hammer curls.

Monday 7th was aa public holiday. I got really stoned and climbed (steep walking track with steps and grab rails through some sections) a small mountain with a mate. Felt great, and was able to set the pace both up and down the mountain.

Bench speed today: 110kgx3, 120kgx3, 125kgx2, 120kgx3, 100kgx3 r shoulder not feeling great.
Lat pulldown 80x 8 2x 90x8
Single leg kb deads 40kg 3x8 each side
Side delt raise 8kgdb 5x12
Facepulls 10.2kg 3x8 (i think i was pulling some munted faces as i noticed a couple of girls laughing at me mid set)
Ext rotation 3.4kg 3x8
 
Thurs 10th May Squat w2m1

Hit 160kgx3, then 170kgx3 ( highbar PR):

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Then 165kg for 3x3, 120kgx8

Leg ext '60' 3x20.

Shattered.
 
Ok, missing two training logs, mainly because I was training with a training partner.

Thursday night was upper body volume with a push focus.
Incline press 80kg 3x5
Superset 27.5kg db press: 60kg benchpress 10:6, 9:6, 9:6 8:6
Cable rope tri pushdowns dropsets 6,8,12 x3
Cable bar pushdown dropsets same protocol se
Bodyweight tricep dips 3x20

Today:
Deadlift 180kgx5, 4x5 with 200kg
Wide grip pullup 5x5
Narrow neutral grip pullup 5x8
Supine grip pullup 5x8
Preacher curl dropsets 45kgx6, 35kgx6, 20kgx8 for 3 sets
Seated hammer curls 3x8 with 17.5kg
 
Monday 14th May W3m1 Speed bench
Felt slow but strong today, clocking over 2sec for 3rd rep 1st set with 120kg. I overloaded my second set with 125kgx3:
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then hit 120kg for another 3x3 and actually found a little more speed in the last 2 sets.
Isolat pulldown 80kg 3x12 in between bench sets to get blood flowing into the upper back
Pullups 5x5,
Behind-the-neck pullups 5x3
Snatch from blocks into overhead squatx3 for 8 sets with 40kg. I wanted to hit 40kg for 5x5 but my hips are feeling pretty fatigued right now so I opted for smaller sets.

Actually, i am feeling pretty beat up at the moment, squats on thurs arem g oing to be interesting.
 
BennyMagoo79 said:
Monday 14th May W3m1 Speed bench
Felt slow but strong today, clocking over 2sec for 3rd rep 1st set with 120kg. I overloaded my second set with 125kgx3:
Invalid Link Removed
then hit 120kg for another 3x3 and actually found a little more speed in the last 2 sets.
Isolat pulldown 80kg 3x12 in between bench sets to get blood flowing into the upper back
Pullups 5x5,
Behind-the-neck pullups 5x3
Snatch from blocks into overhead squatx3 for 8 sets with 40kg. I wanted to hit 40kg for 5x5 but my hips are feeling pretty fatigued right now so I opted for smaller sets.

Actually, i am feeling pretty beat up at the moment, squats on thurs arem g oing to be interesting.
Click to expand...

Behind the neck pull ups is an interesting one, guessing you need decent shoulder mobility for that?
 
Whisky said:
Behind the neck pull ups is an interesting one, guessing you need decent shoulder mobility for that?
Click to expand...
Yeah definitely need a fully stretched chest, but the mobility aspect of it is achieved by cultivating strength in the upper back for full scalp retraction. Scap pullups ( I do these most days as part of my warmup) progressing into wide grip pullups form my foundation for this movement, which in turn is an accessory for snatch.
I am convinced my hip mobility and torso position would both benefit from strengthening my upper back.
 
Tuesday 15th May Active Recovery day

Wow I am feeling buggered!

60kg shrugs 5x15
7.5kg sude delt raise 3x12
Hypers 5x15
Horizontal standing jump 2.5m x5
Pilates stuff
10kg plate squats with long bottom pause 3x3
Lots of painful fossm rolling

Not sure if I am going to be recovered for heavy squats this week, hips and back are soooo cooked.
 
Thursday 17th May w3m1 Squat - DELOAD
My hips were still sore this morning but nevertheless I was hoping to get through warm up sets for some heavy stuff again this week, however I never progressed beyond 120kg after noticing my right ankle caving pretty bad. I just couldnt activate my right hip flexors to get that external rotation requured by my highbar stance. So I did some lowbar wider stance stuff for deloads:
120kg for 3x3
100kg for 3x2 paused in the hole

Did some pullups and ab stuff after, cant be bothered logging though as nothing was anywhere near a max effort.
 
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