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BennyMagoo's Training Log

Just took 2 skinfold measurements: illiac crest & belly.

IC: 15mm this is down 3mm
Belly: 28mm first time i have measured this
 
Arms today. Adjusting protocol commensurate with slight cal deficit & PCT:

Seated db curl 15kg:
3x10
17.5kg for 3x5 (last 2 reps were epic grinders)

Overhead db tri ext: 17.5 for 4x6 1x5

Supine grip bb curl 35kg for 3x10

Close grip bench press:
60kg for 23 (PR!)
70kg for 3x15
60kg for 18

Ezi bar curl 25kg for 2x10 2x8

Overhead cable pushdown '30' for 3x12

Cable lat pill down '55' for 3x12
 
Damn i forgot to log my lasr upper body power sesh. Today went like this:
Isolat pulldown 100kg for 3x10
Bench :120kg for 2x3 and 125kg for 1x3 then 100kg for 3x6 long pauses
Supine grip bb row:
80kg x10
90kg for 4x10

Isolateral high row 100kg (50 50): 3x8 first time using this machine and i feel like it is directly hitting my biggest back weakness

Db lateral raise from hyper
3x12 witg 7.5kg
 
Great sesh today.

Took me ages to warm up but finally I hit the following working sets deadlift:
200kg for 3x3
220kg for 1x5 - PR and I have no idea where that came from. Suddenly, 220kg just felt light and reppable.
200kg for 3x5 - rpe never went over 8

Finished with some isolateral rows with 50kg each side (3x8), isolateral pulldaown 50kg each side (3x8), and lateral db raise from hyper bench with 7.5kg db (5x10).

I wanted to do some Norwegian hammy raises but rack was completely utilised the whole time I was there.
 
Upper body volume today:

Iaolateral pulldown 80kg 3x12

Db press 37.5kg for 3x10 2x8

Bb OHP 50kgx10 55kg for3x8

Cable lat pulldown 65 for 3x10

Db raise 10kg for 3x10
 
Arms today:

Isolateral pulldown 90kg for 5x8
Seated db curl 15kg 2x10 3x8
OH db tri ext 17.5kg 2x81x7 15kg 2x8
Supine grip bb curl slow neg 25kg 5x10
Close grip bb benchpress 60kgx20 80kgx10 (gassed out badly nearly failed 10th rep even after 9th was fast) 70kg
Ezi curls sliw neg 30kg 3x10
Dips bw 15,12,10
 
Upper body deload today:
Bench 100kg for 3x3
Isolat pulldown 90kg for 3x10
Isolat incline row 110kg for 3x8
Strict OHP 50kg for 3x5
Max 1rm test push press 80kgx3 90kgx1 95kgx1
Cable lat pulldown '65' 3x12
 
Deadlift today, impromptue deload as Im getting sick again:
140kg for 3x3
180kg for 3x3 I have a shocking headache and sinuses are completely blocked. No fun.
 
Upper body volume today, still a little sick:
Isolateral pulldown 100kg for 5x10
Db press 35kg for 4x10 30kg for 1x10
Slow bb shrugs 100kg for 3x15
Isolateral incline rows 80kg for 3x15

Feeling pretty flat at this point.
 
Arms today:

Cable lat pulldown '65' for 2x10 2x9
Seated db curl 15kg with 90s rest intervals: 10,11,9,8,7
Db tricep ext 17.5kg: 8,8,8,8,7
Bb supine grip curl, slow eccentric 30kg for 3x8 25kg for 2x10
Close grip bp:
60kgx20
80kgx15
80kgx10
60kgx15

BW chinup (first time since inhuring left RC) 3x6
BW Dip 1x15 2x10

GASSED!
 
Upper body power today:

Isolateral pull down 120kg for 5x5
Bench press 120kgx3 125kg forc3x3 100kgx10
Incline seated row 120kg for 3x5
OHP 50kgx10 55kgx8,6
Cable lat pull down '65' for 3x10

Pretty happy with today.
 
9 days since my last sesh. Wow, longest break for maybe 3yrs!

I have really, really sick after contracting the flu and suffering ear and chest infections. Good news is I am now on the Antibiotics That Kill everything and some steroids to help with chest infection (O2 count dropped to 91%!).

Today Im doing an upper body volume session, obviously taking it easy:

Isolat pulldown worked up to 100kg for 3x8

Db press 35kg for 3x8

Isolat seated rows 110kg for 3x8

Seated cable lateral raises '55' for 2x8 and 1x10

Cable lat pulldown '65' 3x8
 
Yesterday did some deads, working up to 8x3 with 160kg beltless then followed up with some hip and back isolation accessories.

Dont have the chi to push myself too hard yet, jusr trying to get back to regular training habits and recover from this nasty flu and RT infection.
 
Upper body power today:

Isolat pulldown 110kg for 3x8
Bench press 120kgx2 110kgx3 115kgx3 115kgx2 100kgx5
Isolat inverted row 90kg for 5x8
Strict OHP 50kg for 8, 8, 6
 
Squats today. All beltless, focusing on staying neutral and controlling the weight. Worked up to:

100kg for 2x3
120kg for 2x3

Lunges 40kgbb for 4x6
Cable lat pulldown behind the head 70 for 3x8
 
Arms accessories today:
Isolat pulldown 100kg for 2x10 then 120kg for 3x8
Seated incline db curls 15kg for 2x10 17.5kg for 2x6 1x7
Overhead triceps db extension 15kg for 10 17.5kg for 3x8
Supine grip bb curl 22.5kg slow with top pause for 3x12
Close grip bench: 60kgx20 supersey 80kgx8 60kgx10 60kgx10 think i have a tear in my right pec ffs
Seated hs rows 120kg for 3x12
Triceps cable pushdown 30 for 3x10
 
Some 'progress' pics - weighed in at 103kg (227Ib) this morning despite feeling really flabby atm:

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I am still on some hardcore antibiotics but once i have finished the course and recovered my gut biome im going to run a slight deficit for a while see if i can get my bf down more. Goals.
 
Deadlift today:

Worked up to 3x3 with 200kg. Bit of a striggle bit i think ill bounce back once i finish these damned antibiotics.

Isolat pulldown 3x8 with 110kg
Cable pullovers '30' for 3x8
Isolat seated rows 120kg for 3x8 1x7
Seated calf raise 45kg for 3x12
Leg estension '45' for 3x20

Edit: deads monday 10th July
 
Today: Upper body volume

Isolat pulldown 80kg for 5x12. Took it easy with these todat as feeling fatigued after a couple of 11.5hr days at work. Work Update: working for myself now as a sub contractor after picking up a bug client. Doing some massive days to keep up with a tight construction program.
Db press worked up to:
30kgx10
35kgx10
35kgx10
35kgx8
35kgx8

Supine shrugs 60kg 5x20
Cable pullovers 30 for 5x10
Rear delt flyes from hyper bench 5kg for 4x12
Bw chest dips 10,10,8,6,6
Cable lateral raises 55 for 3x10
 
Twice in a row i have failed to hit send at the end of my log. Missing are an arms sesh, and upper body power (for which i hit 115kg bench for 3x3 with a struggle).
 
Squats today. Taking it easy after cutting and banging up my knee pretty badly last thursday:
Squats worked up to 120kg for 6x3
Step bb lunges 40kg for 4x6
Seated cald raise 30kg for 3x14
Leg ext 50 for 3x20
Seated calf rotation 60 for 3x15
Cable lat pulldown 55 for 3x12
 
Upper body volume:

Isolateral pull down:
120kgx8
120kgx8
120kgx8 feeling strong
110kgx12
110kgx10

Db bench press worked up to:
40kgx8 PR!
40kgx6
35kgx10
35kgx8
35kgx8

Cable lat pulldown '70' for 5x10
Cable lateral raise '55' 3x10
 
Squats yesterday, worked up to:
130kg for 6x3
Really focused on maintaining a neutral spine and spending a bit more time at my sticking point. Completely fried me.
 
Upper volume today:
Isolat pulldown 90kg for 3x10
Db bench press 5x12 with 30kg feel light but got some crackly slop and inflammation happening in my troublesome right shoulder. Disappointing, as r shoulder has been great for ages.
Isolateral row 120kg for 5x8
Db lateral raise 10kg for 3x8 7.5kg for 2x10
20kg plate shrugs 25x3
 
Deload sesh today:
Step lunge 40kgbb 3x12
Hack squat 80kg 3x12
Upright isolateral row 80kg 3x12
Bb benchpress 100kg 3x3
Lateral db raise from hyper 4kg 3x15
Cable lat pulldown 60 & cable lateral raise 50 supersets at 10:10x3
 
Upper volume today:
Isolat pulldown 120kg for 4x10 and 1x8
Db benchpress 37.5kg: 10,9 - omg farted thru the setup right next to one of the regular girls, was all i could do to keep from laughing - 10
Isolateral row: 120kgx6 then 2x6 with 140kg, 1x6 with 120kg, 1x12 with 80kg as a drop set
Bw dips 3x10
Bw chinup 3x8
 
Back after another week off due to illness. Had some sort of gastro virus that had me horizontal for a good 48hrs and pretty much depleted of energy for the whole week. Chest infection came back in the middle of it too, so yeah, been a tough winter.

Upper volume today:

Isolat pulldown 100kg for 5x10
Db bench 35kg for 3x10
Isolat row 120kg for 3x10
Cable pullovers '30' for 3x10
Cable lateral delt raise 55 for 12,10,10
Cable lat pulldown 80 for 3x8
 
Skwaaats today: worked up to 140kg for 3x3 highbar slowish descent. This absolutely destroyed my quads - guess I have dehabituated from the movement after only squatting a few times over the last couple months.

Weighted glute hypers 15kg for 3x15

Seated calf raise 40kg 3x10

Bw chinup slow descent 3x5

Leg extension 45 for 3x20

Lat pulldown 70 for 3x8
 
Upper body Power:

Isolat pulldown 120kg 3x10
Bench Press 110kg 3x3
Isolat high row 120kg 3x8
Cable pullover 15kg 5x15
Cable lateral raise 55 3x10
Cable pulldown 70 3x8
 
Dammit forgot to hit send again...workout highlights:

120kg isolat pulldown for 3x10
40kg db bench press for 8,10,7
Isolateral seated row 160kg for 3x8
Bw dip beutral spine straight legs 3x8
Finished with lateral raise:lat pulldown superaets 3x8
 
Squats today, worked up to:
3x3 with 145kg
Accessories:
Glute bridges 3x40
Frog thrusters 3x40
Hypers 3x25
Calf rotations 3x15 at '50'
Leg extemsion 3x20 at '60'
 
Upper power today:
BP 110kgx3 115kg3x3
Isolat high row 110kg 3x10
Tbar row 60kg 3x15
Strict OHP 50kg for 8,7,6
Cable lat pulldown '70' for 4x10
Cable lateral delt raise '50' for 3x8
 
Missing log: Deadlift/Arms Saturday:

Pulled 180kgx3, 190kg 4x3
seated curls 17.5kg for 8,7,8
overheas db tri ext 15kg for 5x10
rev grip bb curl 25kg for 3x12
close grip bp 60kg for 20, 15, 14
 
Damn...missed 2 logs:

squats: 150kgx3,2,2 140kg for 2x3. then leg press hypers etc

upper volume bp 90kg for 3x10

wide grip pullups 3x8

OHP 50kg for 8,7 6

seated iso rows 160kg for 3x8
 
upper power today:

isolat pulldown 120kg for 3x10
BB benchpress 120kg for 2x3, 110kg for 3x3
isolat seated row 160kg 2x10 180kg 2x8
BW dips 3x10
BW pullup 3x5
cable lateral delt raise 55 for 3x8
 
ok new start today. Deloaded last week, training just twice due to yet another virus. Seems like my son brings home something new from daycare every week atm.

Upper Volume W1M1:
Isolat pulldown 120kg 2x10 140kg 3x8
Benchpress 90kg 5x8
Unilateral rows (seated iso machine) 80kg each side for 3x10
BW Dips 15,17,17
BW pull up 3x5
 
Squats w1m1

Worked up to 140kg for 5sets 3. These were all fast last set rpe8.5

Leg press wide stance full rom 180kg for 5x10
Weighted hyper 15kg 3x25
leg ext 50 for 3x20
 
upper power today:

Isolat pull down 140kg for 8,8,6

Benchpress: worked up to 120kg for 3 -back very sore and tight- so backed off to 110kg for 3x3 then 100kg for 5 with no arch and no leg drive. I struggled to complete this.

unilateral seated rows 85kg for 3x10

strict ohp 50kg for 10,8,
 
bugger it! Yesterdays log:

benchpress 90kg 3x10 2x8
Isolat pulldown 140kg 5x10
unilateral seated row 85kg 3x10
BW dip 3x15
Cable lat pulldown 80 for 3x12
cable lateral delt raise 60 3x12
 
today: W2M1 squats:

140kgx3, 145kg 4x3 super easy, nice form til last set which got a little wobbly

15kg hypers 3x25

leg press 200kg 3x10

leg ext 60 for 3x20
 
Upper body Power W2M1:
Isolat pulldown 140kg 3x8

Benchpress: flat back paused, 120kg for 5x3 - didnt feel good until 3rd set then hit my groove and found control at the bottom and speed through the press - 100kg for 8 AMRAP

Unilateral seated row 85kg 3x10

Strict OHP 60kg 5x3 slow af. Going to run this protocol for OHP until 60kg is popping up.

BW Pullup 3x7 pretty easy now

BW Dip 3x12
 
w3m1 upper volume yesterday:
isolat pulldown 140kg 3x8
benchpress 90kg for 5x10 rpe9.5 last set
seated row 85kgx10 87.5kgx8 90kg 2x8
bw dip 3x15
bw pull up 3x7
db lateral delt raise 10kg 3x12
 
Skwaats w3n1:
140kgx3, 150kg 5x3 rpe 8 nice form good speed - I am stoked
15kg hypers 3x25
sumo leg press 200kg 3x10 legs r feeling cooked!
cald rotation '60' for 3x15
Leg ext '60' 3x20
 
Upper body Power w3m1
Isolat pulldown 2x140kgx8 1x145kgx8

Benchpress 2x120kgx3 1x125kgx3 130kgx2 - nice reps but super slow rpe9.5 - 2x120kgx3

uni seated row 90kg 3x8

strict ohp 60kgx3 then 4x65kgx3

BW pullup 3x7 then 3x7 half ROM
BW dipb3x10
cable lateral raise '65'x10 PR 3x'65'x8
 
Deadlift W1M2

Not feeling as fresh as I'd like after 1wk deload thanks to a tough week at work.

Today worked up to:
180kgx8
200kg 3x5

isolat pulldown 120kg 5x10
unilateral seated row 80kg 5x10
super stretchy shrugs 100kg for 5x15
weighted hypers 20kg for 3x20
full rom pullovers with 15kg bar 3x5
 
Upper Volume W1M2, going to change some accessories bring greater emphasis on triceps strength as I feel this is where I am limited currently:

Isolat pulldown 120kg 2x10, 130kg 2x8
Benchpress 90kg for 3x5 95kg for 2x8
unilateral seated row 80kg for 10, 85kg 3x8
triceps cable pushdown straight bar fast contraction slow release '30' for 3x10
db lateral raise 10kg 2x14 12.5kg 3x10
BW pullup 3x8
BW dip 3x15
 
Skwaaaats: worked up to 145kg for 5x3 rpe 8.5 last 2 sets
Hypers 15kg 3x20
leg press 200kg 3x10
calf rotation 60 for 5x14
leg ext 60x20 70 for 2x20
 
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