BennyMagoo's Training Log

BennyMagoo79

BennyMagoo79

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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.
 
BennyMagoo79

BennyMagoo79

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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.
 
BennyMagoo79

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226 P
205 C
179 F

3389cal

Was fairly active today, building hand rail & repairing roof on my house.
 
BennyMagoo79

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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.
 
BennyMagoo79

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5th March nutrition

243P
418 C
155 F
41 Fibre

4097 cal

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

225p
264c
113f
29fibre

3000 cal
 
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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
 
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7th March macros...

275p
418c
191f

34fibre

3973cal
 
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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.
 
BennyMagoo79

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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.
 
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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.
 
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Mon 13th march macros:

137p
288c
134f
52fibre

2984cal
 
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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
 
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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
 
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Macros

212p
289c
133f
48fibre

3085cal

This is where i want to be...
 
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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'
 
BennyMagoo79

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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
 
BennyMagoo79

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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) .
 
BennyMagoo79

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Sunday 26th Deadlifts

Forgot to post my bench power log so thats missing. Otherwise, i havent done much this week as 75hr nightshift week has had me down for the count. Good time to deload anyway...

So, todat im here working up to:
220kg (485Ib)x3
225kg (495Ib)x no lift wtf?
225kgx1 wow feel trashed
225kgx1bit better
225kgx1super slow off the ground. Also, super tight right piri
225kgx1same s#$$
225kgx1 need to order some more smelling salt for days like
this one
225kgx1hammies are shaking
225kgx1 6x1 with 225 instead of 2x3 ah well at least i pushed on
 
BennyMagoo79

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Monday 27th March

Lower back is super sore this morning.

Upper Volume: M2W1

Bench Press with belt on

Worked up to:
3x10 with 90kg

HS plate rows

120kg for 4x10

Arnold press
20kg for 10,8,8

Lat pulldown

'70' for 3x10

Felt really flat today, but that is not unusual after such a big week on nights. Think i need to start looking for a new day job.
 
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Tues 28th March

Back is jacked up atm. Noth8ng sudden, just accumulated fatugue which has me hot and swollen around the L4 L5 joint. Taking some time off work and focusing on rehab stuff and some BB at the gym this week.

Today:

Chinups 3x10 BW
Seated incline curls 15kgdb for 4x8
Triceps kickdown '25' for 4x10 and 1x6
Reverse grip curls 30kg 3x10 1x15vthen 32.5kg for 1x11
Plate shrugs 20kg for 5x20
Preacher curls 40kg 5x10
Db tricep OH extension 15kg for 3x10
Close grip pushup 30, 25, 20
 
BennyMagoo79

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Fri 31st march

Back is cactus. Physio thinks i have injured L3 l2 facet joint and the subsequent infammation has trapped nerves to left hip and thigh. Pretty much rules out tge big 3 for 2 or 3 weeks.

I have been taking celecrex for the last 3 days and am avle to work again roday, so im at the gym now running thru exercises the physio prescribed to floss the nerves and get blood flowing into my lower back and hip. Boring stuff.
 
BennyMagoo79

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Im back.

Had a ton of inflammation at L3 L4 facet which was shutting me out from control of the muscles in my L hip & lower back. In conjunction with PT, I have veen doing a heap of mobility work with belt squats over the last 3 weeks, no barbell work beyond light deadlift.

Today I am going to dip my toes in the water with some mediumish pause squats. I am going tomslowly ease back into volume with back squats by running belt squats behind them for the next 3 months.

Worked up to:
120kgx3 shoulder mobility sucks today
140kgx3 r hip tight
140kgx3 so ugly. Trying to focus on breaking at the hips.
140kgx3 bar path all over the shop
120kgx3 barefoot, low bar. Bar path better but cant hit depth.

Belt squats

40kgx15 r hip tight
60kgx16 r hip still [email protected]#$ing tight!
60kgx16 r hip ok now
60kgx15

Linear hack squats

40kg 4x12


Think next week i might warm up with the linear hack squats.
 
BennyMagoo79

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Yesterday became a rest day after I spent the night with my little boy as he battled a pretty bad fever.

Today I had a great upper volume sesh.

Changed my protocol for push movements, swapping out bench press for legs up db press. Hit 3x10 with 30kg dbs.

Then Pendlay Rows wide grip slow eccentric, hitting 60kg for 3x12 and 80kg for 6, 6, & 8 (AMRAP).

BW dips knees up 12, 12, 8

BW chinup 5x8

Bent over lateral db raise supersets (10kgx10; 5kgx5)x3

Cable crunch '50' 3x12, 10, 8
 
BennyMagoo79

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Arms today. Moved this forward a day as tomorrow i am looking after my kids all day.

BW Chins 3x8

Seated db curl 15kg: 12 (PR), 10; 9. 17.5kg for 2x5

Overhead db extension 15kg for 9,8,5,6

Bb curl rev grip 35kg forc3x8

Cable rope push down '25' for 3x8
 
BennyMagoo79

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Wicked sesh this morning. Felt super human, and managed a nice bench PR of 130kgx3. Stoked.

Bench worked up to:
120kgx3
130kgx3 PR
120kgx3
100kgx9

Pendlay Rows 80kg for 4x8

Arnold Press 20kg db for 12,10,12,10

BW Pushup 3x20

Side lateral raise 10kg for 3x10

BW Chinup 3x8

BW chest dip 3x8
 
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Squats today, felt flat at first but warmed up slowly and found that inner state that pushes me.

Worked up to:
160kgx1 3sec pause for 4sets
140kgx6
120kgx10

Belt squats:

60kg for 2x10 and 1x6. Massive abdominal cramp on that sixth rep had me curled up cursing on the gym floor. Still prettt sore now & wondering if i may have a decent tear.

Linear hack press 40kg for 3x10

BW hyper extension 32, 22, 16
 
BennyMagoo79

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Upper body volume today:

DB Press worked up to:
30kgx10
30kgx14
35kgx8
35kgx8

HS plate rows
120kgx14
120kgx12
140kgx6
120kgx12
120kgx9

BW Dips 12,14,10

BW chins 8,8,7 these hurt. R shoulder is super sore from painting the house on the weekend

Bent over lateral db raise supersets (10kgx10; 5kgx5)x3
 
BennyMagoo79

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Had a great DL sesh yesterday, working up to:
210kgx3
220kgx3
220kgx3
220kgx3
220kgx3

Followed it up with:
Cable crunch '50' 14,12,12,10
Hyper flies 5kgdb 18,16,14,14,14
External cable rotation 7.5 for 3x8
 
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Hitting arms today:

Seated db curl:
15kgx10
17.5kg for 8,8,8
Db overhead tri extensuon
15kgx10 17.5kg forv8,8,6
Rev grip bb curl 35kg 8,10,10,9
Overhead cable triceps ext rope 3x12 on '30'
Preacher curl 40kg 3x10
BW superset chins &dips:
5:5
5:5
5:5

Totally fried.
 
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First session back after 3 days break from a big weekend on nightshift. Deloading a little this week, today working on my upper back and shoulder mobility which is suffering atm.

Ext rotations 3x8
Side lateral db raise 5kg 3x15
Bb ohp 40kg 3x5 2x10
Lat pulldown
Supermans
Hyperext rear delt raises
 
BennyMagoo79

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Did some upper body stuff today, afterb3 days off - work has been super busy.

Pendlay Rows worked up to
80kgx9
80kgx10
80kgx8
80kgx7
80kgx6

Dumbell bench press worked up to:

30kgx10
35kgx10
40kgx6
35kgx8
35kgx6
35kgx5

Chinups BW for 4x4 with slow negs
 
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Skwaats & deads today, unusual split for me but heading up the coast for the next 3 days so forced to combine these to get it done:

Skwaats worked up to:
140kg paused for 3x1
160kg paused for 2x1
140kgx5 for 3 sets

Deads worked up to 220kg for 2x3 and 180kg for 1x8
 
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Upper body power today start of a new meso. Hit:

Bench press 2sec pause reps 6x3 with 120kg feeling strong AF from db press work

Pendlay rows 60kg for 3x10 with top pause

Rev grip bb rows 80kg for 3x12

Standing bb OHP 40kg for 10 then 45kg for 3x10

Lat pulldown '60' for 3x12
 
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Arms today:

Seated db curl 15kg for 10,10,9,9,9
Db overhead tri extension 15kg for 10, 10, 12, 10, 10
Bb rev grip curl 37.5kg for 10,10,10,10,10
Preacher curl 45kg for 3x6 40kg for 2x8
Close grip bench press 60kg for 2x20 and 1x15
Cable tri kickdown 20 for 3x15
Lateral raise 7.5kgdb 10,15,15

Cooked!
 
BennyMagoo79

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So...yesterday i pussed out from my squat sesh after failing to pass my little warmup tests. Today i came in and completed an awesome squat sesh!

Skwaats highbar, paused: 160kg for 3xq

Skwaats triples, highbar: 160kg for 6x3

Belt skwaats 60kg 3x10, 1x15

Norwegian hammy curls: 3x5

Hyperextension rear delt db raises top pause 5kg for 5x15
 
BennyMagoo79

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Upper body volume today:

Plate rows alt wide & narrow grip 120kg for5x10

Db press worked up to 30kgx10, 37.5kg for 3x9, 30kgx14

Rear delt raise from hyper bench 10kg for 5x10

Standing OHP worked up to 50kg for 5x10

Leg raises 5x18

Face pulls using trx straps 3x8
 
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Had a great pull sesh this morning:

Deads 220kg for 3x3
Paused (mid shin) deads 180kg for 6x3

Banded hip thrusts 30x3
Banded straight arm pullovers 18x3

Been running at a cal deficit since Sat and this morning felt rough, but managed to pull through. Stoked.
 
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Upper body power today, after 3 days off with the flue and cold and flu tabs (nightime ones tend to be quite inhibitory) worked up to:
120kgx3 feeling super heavy
120kgx3 bad setup had me really struggling
120kgx3 much better setup but last rep wobbly af
120kgx3 nice - body is waking upvfrom the antihistamines
125kgx3 butt rose a little on the last rep
100kg for 10 rpe 8

No rows today, left RC feeling sore af so light lat pulldown instead, '60' for 5x8

Lat db raise from hyper bench, again light weight to rest RC
5kg for 5x15

Standing OHP
40kgx10
50kgx10
50kgx8
50kgx8
50kgx7

Standing db raise 10kg for 3x10
 
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Light accessory sesh today, with a strong focus on repatterning for my pull to eliminate the shrug I have developed at the start. Pretty sure this is why my left RC is fried atm, from using these muscles as a slingshot at the beginning of my pulling movements. worked up to:

Isolateral lat pulldown 100kg for 8 sets of 10 (spaced out throughout the whole workout). Really slow reps focusing on starting with fully retracted scaps and relaxed traps. The main cue I'm using for this is neutral hips, as part of my problem is excessive thoracic extension shutting down my lower lats and psoas/rectus abdominal activation.

Seated incline bench biceps curls, working up to:
15kg for 5sets 8

Overhead db triceps extension:
15kg for 5 sets of 10

Supine biceps bb curls 30kg for 3x14

Overhead triceps extension using BW from smith machine bar: 5x10 (wicked pump from these)

Seated isolateral rows 35kg each side: 3x10 slow reps focusing on starting position with retracted scaps

Close grip banded spoto benchpress 60kg+25kg band tensions 3x16

Feeling super weak and had the shakes and headspins very early on. Got through the workout with long rests and lots of water + intraworkout carbs (staminade 2servings). Took some progress selfies at the end, noticing some more abdominal definition between my pecs.
 
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Terrible squat sesh today. Managed to work up to 160kg for 6 singles only, with every one feeling off. Backed off with 140kgx3 for 3 sets but again, something felt wrong in my right hip below parallel, and I felt out of control during the descent. Followed up with:
Linear hack squat 70kg for 4x8
Norwegian hammy curl, band assisted 3x8
 
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Upper body volume:

Isolateral pull down:
80kg for 14
100kg for 3x10 1x8

Db press
30kgx10
35kg for 2x10 1x9
30kgx11

BW lat pullup 3x6

Standing OHP
50kgx8
50kgx10
55kgx10 PR!!
50kgx9 pretty fried last 3 were grinders

Db lateral raises standing 10kg forv3x10
 
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Deloading my deadlift today:

180kg for speedy triples x5

Plate rows with top pause:
80kg 2x14
100kg 2x10

Rev hyper green band: 4x14

BB shrug:
100kg for 3x15
140kg for 3x14

Lat pulldown: 50 for 3x15
 
BennyMagoo79

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Squat deload today:

60kg bottom half squat 3x10

60kg front squat 3x6

Squat jump 2ft box onto & over
3x10

Linear hack squat 40kg 3x12

Some ab stuff
 
BennyMagoo79

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Having an awesome upper body volume sesh today. I am day 4 PCT after a mini cut with s4 and feeling pretty awesome. In addition to my standard clom nolva combo pct i have been taking a locally made test booster containing ARA and creatine which I believe is really adding to my strength and giving epic pumps.

Supine grip bb row: 80kg for 5x10

Isolaterat lat pulldown:
80kg for 2x10
100kg for 3x10

Db press working up to:
35kg for 4x10 PR!!
35kg 1x12 PR!!!

Cable lat pulldown worked up to:
3x10 with '65' my left RC pain is fading

Strict OHP worked up to:
55kgx10
55kgx10
55kgx9 last rep was a push press

I am shattered.
 
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20170531_080736_crop_576x576.jpg


Cut progress selfie. Weighing in at 103.5kg which is couple kg down from 4wks ago.
 
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20170531_080453_crop_576x576.jpg


Been on leave for the last week so to compensate for decreased cal output i have basically been fasting thru to an early dinner. Only tracked cals a couple days and have me around 2750.
 
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Horrible squat sesh today. Couldn't squat with my feet apart without pain so I brought them in close together and worked up to 140kg for 3x3 with a pause (mostly).

The other day when I was doing ab stuff something popped in my gut and today I could feel it when trying to brace. FFS.
 

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