BennyMagoo's Training Log

upper power w1m2 yesterday:
bench 120kg for 5x3
isolat pulldown 140kg 3x8
unilateral seated row 95kg for 3x5
cable lat pulldown '80' for 3x10
cable delt raise '60' 3x10
 
upper volume w2m2
isolat pd 130kg 3x10 1x8
bp 90kgx10, 92.5kg for 4x10
unilateral row 85kg 4x10
tri pushdown straight bar '30' 3x10
 
Deadlift today:

Supposed to work up to 205kg for 5x5 today but bailed after 180kgx5 with a r hip tweak I couldnt get rid of. **** sesh.
 
Upper volume w3m2

Isolat pulldown 130kg 4x10
BP 90kgx10, 95kg 4x10
uni rows 85kg 3x10
bilateral rows 130kg 3x10
tri pushdown 30 3x12
supine grip cirls 20kg 3x14
 
Upper body power today w3m2:

Isolat pulldown 140kgx8 150kg for 3x8
Bench 130kg for 2x3 which is nearly a PR! Then 120kgx3 and 125kgx3 120kgx3

unilat rows 95kg 6,5,5. Fingers are bleeding under the nails from these

cable lateral delt raises 65 fir 3x10
cable lat pulldown 75 for 3x10

Awesome sesh.
 
Deads today, W1M3:

Really felt like crap and failed 2nd rep with 220kg which i should easily nail for 3. WTF. So finished with 5x5 at 180kg. Feel really pissed off now.
 
Upper volume yesterday:

Isolat pulldown 140kg 3x10
bench 92.5kg 5x10
unilat seated row 80kg 4x10
triceps cable pushdown 30 for 4x10
 
Bit grumpy yesterday..... accessories yesterday went like this:

leg press 220kg for 10,8,8,6.

20kg hypers for 3x25
leg ext '60' for 3x20
BW pullups with bottom lat contraction for 3x5
 
Upper power w1m3:

Isolat pulldown 150kg 5x6
Benchpress 122.5kg for 5x3
unilateral seated row 90kg 5x6
Strict OHP 65kg for 5x3
BW pull up 5x5
cable lateral raise 60 5x10
 
Upper Volume w2m3:
Isolat pulldown 130kg 4x10
Benchpress 95kg 5x10 - pretty close to PR territory now!!!!
Dumbell row with straps (HS machine taken today) 50kg 4x8
tri cable pushdown 30 for 3x10
 
Training log update:

Thursday night I went along to an open training session at one of my local PL clubs. Tested 1rm for highbar squat and comp style bench, hitting 205kg (450Ib) for squat and 140kg (308Ib) bench, both PRs. Was pretty much shattered for the rest of the week, and trained deadlift lightly on saturday working up to 3x3 and 1x8 with 180kg.
 
Upper volume today:

Isolat pulldown 140kg 2x8 1x10
Bench 100kg 5x10 (pretty easy too!)
unilateral seated rows 80kg 3x12
tri pushdown 35 gor 3x10
 
Tested deads last night. Managed to pull 255kg which im ptetty happy with considering I havent had many great dead sessions lately.
 
Feeling flat this week. Deloaded deads today with 140kg for 5x3. Going to run a new program starting next week, messed around with new format today after deads:

BW pullup 5x7
Close grip BP without breathing during set 100kg 5x5
unilateral seated row 90kg 2x6 2x8
supermans using barbell 4x8
 
Today:

Deloading squat with 160kg for 3x3. Bit heavy for deload but these feel easier than 120kg for some reason.

Afterwards I did some stretchy/rotator cuffy stuff. My dodgey R shoulder is feeling a little worn atm after clocking over 200hrs in the last 2wks at work.
 
Upper body Power W1M1, new program:

Warmed up with some trap & lat pullups plus cable pullovers using 2 cables and straight bar.

Benchpress: warmup sets 60kgx5, 80kgx5, 100kgx3. Working sets: 120kg 5x3 paused, - felt pretty terrible, struggling to find consistent form. 100kgx10 tng for an AMRAP.

isolat pulldown: Warmed up with 80kgx10 120kgx10. Working sets: 140kgx10 150kgx6,5,5

cable tri pushdown '35' 3x10 '40' 2x10

unilateral seated row 80kg 3x10
 
upper hypertrophy d1m1

Ditching close grip bench. Hurts my shoulder too much.

Benchpress worked up to 5x10 with 100kg. last set rpe10.

uni rows 80kg 2x10 then wirh both arms 120kg (60 ea.)

Strict OHP 50KG for 2x10 & 1x8

BW chinup 3x6

Hyperextension BW 3x20
 
Missed log for squats Thursday w1m1:

Had to lowbar it due to pretty bad burns on my traps from a little welding accident earlier in the week. It sucked, but managed to hit 165kg for 5x3 and 140kgx10.
 
Upper power today:

Warmup sets 60kgx5 80kgx3 100kgx3. Working sets (paused, flat back) 125kgx2 (paused too long!!); 125kgx3; 120kg 3x3

Isolat pulldown 40kgx10 80kgx10 120kgx10 WU then 150kg 3x6 WS

cable tris '40' for 3x10 2x8

seated uni row 80kg 4x10
 
Woke up with the blues today. Don't know why - I have no reason to feel depressed - it just happens to me from time to time and I have learned to disassociate from it. Letting it flow through me seems to speed up its cycle.

Also super sore today (or perhaps I am paying more attention to general soreness that is always present?) so took my time warming up for this Upper Volume Sesh w2m1:

Bench worked up to 2x10 with 102.5kg, and 1x9 with 105kg AMRAP, 10 then 9 with 100kg.

seated row 2arms 120kg 4x10

strict ohp 40kgx15 50kgx10 60kgx5 50kgx14

bw pullup 4x8
 
Daamit forgot to hit post for Upper Power sesh Saturday.

Bench 125kg 5x3

isolat pulldown 155kg 4x6

seated uni row 80kg 4x10

BW pullup 3x7
 
Deads today w3m1:

210kg for 6x3 (extra set to try out gym buddy's Skull Smash smelling salt - it was awesome)

norwegian hammy curls 3x12

BW pullup 3x6
 
BACK TO THE GRIND. HAPPY NEW YEAR!!

Got some great training in over the last 2.5wks I have been off work. Today: Dead/Upper Volume:

Deads:
215kg 5x3

Bench 102.5kg for 10, 4x8

Pullups 3x10
 
Right after that session I tore my psoas pretty bad, and basically didnt train for a week. I am following a completely new protocol now based on what I can do without aggravating this injury which, I am told, can take as long as 6months to properly heal.

I am also just over 2wks into a cut. Jumped on the scales after 2.5wks off work and weighed in at 208kg which is just too heavy for me.

So, current goals:

1.) Heal, so I can get back to heavy barbell work ASAP
2.) Drop 10kg bodyweight
3.) Maintain as much muscle mass as possible.
4.) Improve overall strength and athleticism this year.

Currently I am taking:

MK677 at 50mg/day
DHEA at 100mg/day PWO
Creatine 5g/day
 
Tues 30th January:
Weighed in today at 104.8kg. Bit over 2kg lost since last monday which I attribute to mainly fluid loss as my glyco storage is declining now.

Yesterday's diet stats:
2992cal
233g protein
301g carbs
40g fibre
92g fat.

Isolat benchpress working sets: 70kg for 4x12 1x11
Isolat pulldown working sets: 120kg 5x10
isolat shoulder press 50kg 5x10
My God, there are some fiiiiiinnnneee women here today...
Seated unilateral iso row 80kg 3x10
Cable lateral delt raises '55' 3x12
Cable lat pulldown '75' 3x8
 
Ok updating my log since I have been quite slack with it:

Diet stuff:
Wed: ; 2907cal, 218P 337C, 78F and 35g fibre
Thurs: 3436cal; 200P; 392C; 105F; 50g fibre - I blew out my intake goal of >3000cal for a bit of a carb refeed
Fri: 2931cal; 142P; 353C; 92F; 23g fibre - Pre-packaged pasta and sauce meal for dinner basically blew out my macros

Workouts:

Thurs: felt terrible on thurs morning

Weighted 10kg pull-ups: 3x5
BW pull-ups: 2x10, 1x8
BW banded (band around hips to activate femoral rotation cue) squats, 8x20
Seated unilateral iso row 80kg 5x10
Cable lateral delt raises '55' 3x12
Cable lat pulldown '75' 3x8

Fri: Felt great on Friday morning after Thursday's re-feed!

isolat shoulder press 70kg 5x10
Isolat pulldown working sets: 120kg 2x10, 140kg 2x10 supersetted with:
BW banded squats 10x20 with bottom quater squat every rep
BW chinups 3x10 supersetted with:
BW dips 3x15
My God, there are some fiiiiiinnnneee women here today...
Seated unilateral iso row 80kg 3x10
Cable lateral delt raises '55' 3x12
Cable lat pulldown '75' 3x8

I keep forgetting to add my cardio every day, but basically it's this: 60 floors on the step machine after weights, 10min on the 'seated' bike prior. Pretty much just spinning the bike for a warm-up but the step machine has me working in anaerobic threshold for at least 6min, and I really have to push myself to not walk past it straight out the door.

I have been doing a couple of adapted pillates exercises to recover from the psoas tear, including a half tabletop thingemy and a standing bent leg raise. The injury seems to be at a consistent level atm with a dull ache that kicks in after about 8hrs at work (working from ladder all day doesn't help) and a horribly stiff lower back every morning which is easily overcome during warmup with a little flexion/extension repetition during warmup.

There we go all caught up. I have to say, I am beginning to enjoy using the hammer strength machine for shoulder press and noticed an awesome pump all through my shoulders and upper pecs yesterday. I have found a setting for it that doesn't aggravate my dodgy right shoulder at all (which is impossible for strict OHP). Also I feel like my body is adapting to this lower calorie intake as my energy levels have really picked up.
 
Saturday 3rd feb:

Started Cardarine today, 25mg PWO

30min of step class with my wife

Isolat benchpress 70kg 3x8 2x6
BW pullup 3x10
Seated unilateral row 80kg 3x10
Cable lat pulldown '80' 3x8

And hit the wall sooooo hard. I am soooooo hungry right now I could eat a small child.
 
Diet stats for Saturday 3rd Feb:

3658cal
226P; 298C; 170F; 29g fibre

Bit of a blowout yesterday, thanks to 770g of honey chiken wings and Thai Red Duck Curry with rice for dinner.

Today I am going to fast until lunch and plan on pushing the kids down to the shops to get groceries for a 5km round trip.

Also, I have dialled back the cardarine dosage to 10mg today as yesterday it kind of knocked me out for about 2hrs and messed with my appetite.
 
Monday 5th Feb:

Diet yestetday:
2165cal
149p
182c
91f
27g fibre

Isolat pulldown 120kgx10, 140kg 3x8
Cable tri pushdown '35' for 4x10
Seated db curls 15kg 4x10
HS isolat shoulder press 70kg 3x8
Preacher curls 40kg 3x8
Cable lateral delt raises '55' 3x10 superset with
Cable lat pulldown '80' 8,8,6
 
Tues 6th Feb

Diet yesterday:
3316cal
204P
392C
96F
33g fibre

Bit of a calorie blowout yesterday after I psychotically binged on white grapes after spending 3hrs in a roof.

Isolat benchpress 70kg for 8,10,10,8 - wow so hard
Seated bilateral row 120kg 4x10, 1x12
BW Dip 3x15
BW chinups 10,8,8. - feeling soooo gassed right now
BW squats 6x20
50 x BE pushUps
 
Thurs 8th Feb

Diet stats for Tues:
2882cal
168p 322c 98f 42g fibre

Diet stats for wed:
2705cal
167p 336c 80f 25g fibre

Workout:
Barbell squats - these are part of my recovery plan now yay! - 40kg 3x15
Weighted pullups 10kg 3x5
db side lateral raise 15kg 4x6
Cable lat pulldown '100' for 3x5
 
Friday 9th Feb

Diet stats for Thurs:
2855cal
133p; 349c; 100f; 30g fibre

Feel pretty good this morning, as though yesterday was a refeed.

Also, starting to notice changes in the mirror. I have lost some fat around my lower gut and legs are becoming more defined.

Workout:
Pilates Tabletops: 20;15;15;18
BW Hypers 5x20
Green band assisted norwegian hammy curls 5x12
Seated calf raise 30kg bottom pause, fast contraction slow release 5x12
Duck walk 6x30 steps - Sooooo hungry right now...
rotary calf press '60' 5x16
 
Sat 10th Feb

Diet yesterday:
3844cal
198p 422c 147f 29g fibre - pizza & pasta refeed!

Workout:
Benchpress 120kg 3x3
BW Pullup 5,8,8,8 - wow I have really accumulated some fatigue with these this week, fully expected to hit sets of 10 today
Cable tri pushdown '37.5' 3x10
Seated unilateral row 85kg 3x8
 
Monday workout:

60kg highbar squat 5x8 - actually felt a little sore in the right side groin at this weight
BW chinup with top and bottom pause 4x8
BW pullup 3x8
Seated db curl 15kg 2x10,8
Cable pushdown '35' 3x12
Preacher curl 40kg 3x8
Isolat shoulder press 50kg 3x10
 
Missed training and weigh in yesterday due to being fatigued from mowing my lawn in the heat on Monday night!

Diet data:

Monday 2876cal 123p 381c 85f 52g fibre
Tues 2829cal 174p 323c 96f 35g fibre

Wed workout:

Deads 180kg 3x5
Squats 80kg 3x5
Weighted pullups 10kg 3x5
Cable lat pulldown '80' 3x8
Cable lateral delt raise '55' 3x12
 
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